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  6. Bran raw vs. Almond butter

Bran raw vs. Almond butter — In-Depth Nutrition Comparison

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How are Bran raw and Almond butter different?

  • Bran raw is richer in Manganese, Vitamin B1, Selenium, Phosphorus, Iron, and Vitamin B5, while Almond butter is higher in Vitamin E , Copper, Vitamin B2, and Calcium.
  • Almond butter covers your daily need of Vitamin E 155% more than Bran raw.
  • Bran raw contains 29 times more Vitamin B1 than Almond butter. Bran raw contains 1.17mg of Vitamin B1, while Almond butter contains 0.041mg.

Oat bran, raw and Nuts, almond butter, plain, without salt added types were used in this article.

Infographic

Bran raw vs Almond butter 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.
Bran raw
Bran raw
5
:
5
Almond butter
Almond butter
Contains more Iron +55%
Contains more Phosphorus +44.5%
Contains less Sodium -42.9%
Contains more Manganese +164.2%
Contains more Selenium +1783.3%
Contains more Calcium +498.3%
Contains more Magnesium +18.7%
Contains more Potassium +32.2%
Contains more Copper +131.8%
Equal in Zinc - 3.29
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains more Iron +55%
Contains more Phosphorus +44.5%
Contains less Sodium -42.9%
Contains more Manganese +164.2%
Contains more Selenium +1783.3%
Contains more Calcium +498.3%
Contains more Magnesium +18.7%
Contains more Potassium +32.2%
Contains more Copper +131.8%
Equal in Zinc - 3.29

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.
Bran raw
Bran raw
4
:
5
Almond butter
Almond butter
Contains more Vitamin B1 +2753.7%
Contains more Vitamin B5 +369.8%
Contains more Vitamin B6 +60.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2297%
Contains more Vitamin B2 +326.8%
Contains more Vitamin B3 +237.8%
Equal in Folate - 53
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin B1 +2753.7%
Contains more Vitamin B5 +369.8%
Contains more Vitamin B6 +60.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2297%
Contains more Vitamin B2 +326.8%
Contains more Vitamin B3 +237.8%
Equal in Folate - 53

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Almond butter
Almond butter
Contains more Carbs +251.9%
Contains more Water +299.4%
Contains more Protein +21.2%
Contains more Fats +689.5%
Equal in Other - 3.08
Bran raw
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
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Carbs +251.9%
Contains more Water +299.4%
Contains more Protein +21.2%
Contains more Fats +689.5%
Equal in Other - 3.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Almond butter
Almond butter
Contains less Saturated Fat -68%
Contains more Monounsaturated Fat +1265.5%
Contains more Polyunsaturated fat +392.2%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains less Saturated Fat -68%
Contains more Monounsaturated Fat +1265.5%
Contains more Polyunsaturated fat +392.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Almond butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Almond butter Opinion
Net carbs 50.82g 8.52g Bran raw
Protein 17.3g 20.96g Almond butter
Fats 7.03g 55.5g Almond butter
Carbs 66.22g 18.82g Bran raw
Calories 246kcal 614kcal Almond butter
Starch 0.08g Almond butter
Sugar 1.45g 4.43g Bran raw
Fiber 15.4g 10.3g Bran raw
Calcium 58mg 347mg Almond butter
Iron 5.41mg 3.49mg Bran raw
Magnesium 235mg 279mg Almond butter
Phosphorus 734mg 508mg Bran raw
Potassium 566mg 748mg Almond butter
Sodium 4mg 7mg Bran raw
Zinc 3.11mg 3.29mg Almond butter
Copper 0.403mg 0.934mg Almond butter
Manganese 5.63mg 2.131mg Bran raw
Selenium 45.2µg 2.4µg Bran raw
Vitamin A 0IU 1IU Almond butter
Vitamin E 1.01mg 24.21mg Almond butter
Vitamin B1 1.17mg 0.041mg Bran raw
Vitamin B2 0.22mg 0.939mg Almond butter
Vitamin B3 0.934mg 3.155mg Almond butter
Vitamin B5 1.494mg 0.318mg Bran raw
Vitamin B6 0.165mg 0.103mg Bran raw
Folate 52µg 53µg Almond butter
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.159mg Bran raw
Threonine 0.502mg 0.555mg Almond butter
Isoleucine 0.668mg 0.813mg Almond butter
Leucine 1.374mg 1.483mg Almond butter
Lysine 0.76mg 0.612mg Bran raw
Methionine 0.335mg 0.122mg Bran raw
Phenylalanine 0.908mg 1.149mg Almond butter
Valine 0.964mg 0.937mg Bran raw
Histidine 0.41mg 0.55mg Almond butter
Saturated Fat 1.328g 4.152g Bran raw
Monounsaturated Fat 2.376g 32.445g Almond butter
Polyunsaturated fat 2.766g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Almond butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Bran raw
71%
Almond butter
Minerals Daily Need Coverage Score
195%
Bran raw
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.824g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 56)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.