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  6. Bran raw vs. Avocado

Bran raw vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between bran raw and avocados

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, and zinc; however, avocados are richer in vitamin K.
  • Bran raw covers your daily manganese needs 239% more than avocados.
  • Avocados have 113 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while avocados have 0.4µg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of avocados is 40.

Specific food types used in this comparison are Oat bran, raw and Avocados, raw, all commercial varieties.

Infographic

Bran raw vs Avocado infographic
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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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +710.3%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +883.6%
Contains more CopperCopper +112.1%
Contains more ZincZinc +385.9%
Contains more PhosphorusPhosphorus +1311.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +3864.8%
Contains more SeleniumSelenium +11200%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin B1Vitamin B1 +1646.3%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +105%
Contains more Vitamin B3Vitamin B3 +86.1%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +556.3%
Contains more FolateFolate +55.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.389mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Avocado DV% diff.
Manganese 5.63mg 0.142mg 239%
Phosphorus 734mg 52mg 97%
Vitamin B1 1.17mg 0.067mg 92%
Selenium 45.2µg 0.4µg 81%
Iron 5.41mg 0.55mg 61%
Magnesium 235mg 29mg 49%
Fiber 15.4g 6.7g 35%
Protein 17.3g 2g 31%
Copper 0.403mg 0.19mg 24%
Zinc 3.11mg 0.64mg 22%
Carbs 66.22g 8.53g 19%
Monounsaturated fat 2.376g 9.799g 19%
Vitamin K 3.2µg 21µg 15%
Fats 7.03g 14.66g 12%
Vitamin C 0mg 10mg 11%
Vitamin E 1.01mg 2.07mg 7%
Vitamin B2 0.22mg 0.13mg 7%
Vitamin B6 0.165mg 0.257mg 7%
Folate 52µg 81µg 7%
Polyunsaturated fat 2.766g 1.816g 6%
Calcium 58mg 12mg 5%
Vitamin B3 0.934mg 1.738mg 5%
Calories 246kcal 160kcal 4%
Saturated fat 1.328g 2.126g 4%
Choline 32.2mg 14.2mg 3%
Potassium 566mg 485mg 2%
Vitamin B5 1.494mg 1.389mg 2%
Vitamin A 0µg 7µg 1%
Protein per 100 calories 7g 1.3g N/A
Calories per 10 g protein 142kcal 800kcal N/A
Weight per 100 calories 41g 63g N/A
Unsaturated / Saturated Fat ratio 3.9 5.5 N/A
Net carbs 50.82g 1.83g N/A
Sugar 1.45g 0.66g N/A
Starch 0.11g 0%
Sodium 4mg 7mg 0%
Tryptophan 0.335mg 0.025mg 0%
Threonine 0.502mg 0.073mg 0%
Isoleucine 0.668mg 0.084mg 0%
Leucine 1.374mg 0.143mg 0%
Lysine 0.76mg 0.132mg 0%
Methionine 0.335mg 0.038mg 0%
Phenylalanine 0.908mg 0.097mg 0%
Valine 0.964mg 0.107mg 0%
Histidine 0.41mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +765%
Contains more CarbsCarbs +676.3%
Contains more OtherOther +83.5%
Contains more FatsFats +108.5%
Contains more WaterWater +1018%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -37.5%
Contains more Poly. FatPolyunsaturated fat +52.3%
Contains more Mono. FatMonounsaturated fat +312.4%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.