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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 for 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.
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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more IronIron +55%
Contains more PhosphorusPhosphorus +44.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +164.2%
Contains more SeleniumSelenium +1783.3%
Contains more MagnesiumMagnesium +18.7%
Contains more CalciumCalcium +498.3%
Contains more PotassiumPotassium +32.2%
Contains more CopperCopper +131.8%
~equal in Zinc ~3.29mg

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +2753.7%
Contains more Vitamin B5Vitamin B5 +369.8%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2297%
Contains more Vitamin B2Vitamin B2 +326.8%
Contains more Vitamin B3Vitamin B3 +237.8%
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
~equal in Folate ~53µg

All nutrients comparison - raw data values

Nutrient Bran raw Almond butter DV% diff.
Vitamin E 1.01mg 24.21mg 155%
Manganese 5.63mg 2.131mg 152%
Vitamin B1 1.17mg 0.041mg 94%
Selenium 45.2µg 2.4µg 78%
Fats 7.03g 55.5g 75%
Monounsaturated fat 2.376g 32.445g 75%
Polyunsaturated fat 2.766g 13.613g 72%
Copper 0.403mg 0.934mg 59%
Vitamin B2 0.22mg 0.939mg 55%
Phosphorus 734mg 508mg 32%
Calcium 58mg 347mg 29%
Vitamin B5 1.494mg 0.318mg 24%
Iron 5.41mg 3.49mg 24%
Fiber 15.4g 10.3g 20%
Calories 246kcal 614kcal 18%
Carbs 66.22g 18.82g 16%
Vitamin B3 0.934mg 3.155mg 14%
Saturated fat 1.328g 4.152g 13%
Magnesium 235mg 279mg 10%
Protein 17.3g 20.96g 7%
Potassium 566mg 748mg 5%
Vitamin B6 0.165mg 0.103mg 5%
Choline 32.2mg 52.1mg 4%
Vitamin K 3.2µg 0µg 3%
Zinc 3.11mg 3.29mg 2%
Net carbs 50.82g 8.52g N/A
Sugar 1.45g 4.43g N/A
Starch 0.08g 0%
Sodium 4mg 7mg 0%
Folate 52µg 53µg 0%
Tryptophan 0.335mg 0.159mg 0%
Threonine 0.502mg 0.555mg 0%
Isoleucine 0.668mg 0.813mg 0%
Leucine 1.374mg 1.483mg 0%
Lysine 0.76mg 0.612mg 0%
Methionine 0.335mg 0.122mg 0%
Phenylalanine 0.908mg 1.149mg 0%
Valine 0.964mg 0.937mg 0%
Histidine 0.41mg 0.55mg 0%

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% 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 CarbsCarbs +251.9%
Contains more WaterWater +299.4%
Contains more ProteinProtein +21.2%
Contains more FatsFats +689.5%
~equal in Other ~3.08g

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -68%
Contains more Mono. FatMonounsaturated fat +1265.5%
Contains more Poly. FatPolyunsaturated fat +392.2%

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.