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  6. Bran raw vs. Almonds

Bran raw vs. Almonds — In-Depth Nutrition Comparison

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The main differences between bran raw and almonds

  • Bran raw has more manganese, vitamin B1, selenium, phosphorus, iron, and vitamin B5; however, almonds have more vitamin E, vitamin B2, copper, and calcium.
  • Daily need coverage for vitamin E for almonds is 164% higher.
  • Almonds have 11 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while almonds have 4.1µg.
  • Bran raw has a higher glycemic index than almonds.

Food types used in this article are Oat bran, raw and Nuts, almonds.

Infographic

Bran raw vs Almonds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more IronIron +45.8%
Contains more PhosphorusPhosphorus +52.6%
Contains more ManganeseManganese +158.4%
Contains more SeleniumSelenium +1002.4%
Contains more MagnesiumMagnesium +14.9%
Contains more CalciumCalcium +363.8%
Contains more PotassiumPotassium +29.5%
Contains more CopperCopper +155.8%
Contains less SodiumSodium -75%
~equal in Zinc ~3.12mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin B1Vitamin B1 +470.7%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.2%
Contains more Vitamin EVitamin E +2437.6%
Contains more Vitamin B2Vitamin B2 +417.3%
Contains more Vitamin B3Vitamin B3 +287.4%
Contains more CholineCholine +61.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Almonds DV% diff.
Vitamin E 1.01mg 25.63mg 164%
Manganese 5.63mg 2.179mg 150%
Vitamin B1 1.17mg 0.205mg 80%
Selenium 45.2µg 4.1µg 75%
Monounsaturated fat 2.376g 31.551g 73%
Vitamin B2 0.22mg 1.138mg 71%
Copper 0.403mg 1.031mg 70%
Fats 7.03g 49.93g 66%
Polyunsaturated fat 2.766g 12.329g 64%
Phosphorus 734mg 481mg 36%
Calcium 58mg 269mg 21%
Iron 5.41mg 3.71mg 21%
Vitamin B5 1.494mg 0.471mg 20%
Vitamin B3 0.934mg 3.618mg 17%
Calories 246kcal 579kcal 17%
Carbs 66.22g 21.55g 15%
Fiber 15.4g 12.5g 12%
Saturated fat 1.328g 3.802g 11%
Magnesium 235mg 270mg 8%
Protein 17.3g 21.15g 8%
Potassium 566mg 733mg 5%
Choline 32.2mg 52.1mg 4%
Vitamin K 3.2µg 0µg 3%
Vitamin B6 0.165mg 0.137mg 2%
Folate 52µg 44µg 2%
Net carbs 50.82g 9.05g N/A
Sugar 1.45g 4.35g N/A
Zinc 3.11mg 3.12mg 0%
Starch 0.72g 0%
Sodium 4mg 1mg 0%
Trans fat 0.015g N/A
Tryptophan 0.335mg 0.211mg 0%
Threonine 0.502mg 0.601mg 0%
Isoleucine 0.668mg 0.751mg 0%
Leucine 1.374mg 1.473mg 0%
Lysine 0.76mg 0.568mg 0%
Methionine 0.335mg 0.157mg 0%
Phenylalanine 0.908mg 1.132mg 0%
Valine 0.964mg 0.855mg 0%
Histidine 0.41mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +207.3%
Contains more WaterWater +48.5%
Contains more ProteinProtein +22.3%
Contains more FatsFats +610.2%
~equal in Other ~2.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -65.1%
Contains more Mono. FatMonounsaturated fat +1227.9%
Contains more Poly. FatPolyunsaturated fat +345.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.