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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 Avocado

  • Bran raw has more Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, Copper, and Zinc, however, Avocado is richer in Vitamin K.
  • Bran raw covers your daily Manganese needs 239% more than Avocado.
  • Avocado has 113 times less Selenium than Bran raw. Bran raw has 45.2µg of Selenium, while Avocado has 0.4µg.

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

Infographic

Bran raw vs Avocado 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
10
:
0
Avocado
Avocado
Contains more Calcium +383.3%
Contains more Iron +883.6%
Contains more Magnesium +710.3%
Contains more Phosphorus +1311.5%
Contains more Potassium +16.7%
Contains less Sodium -42.9%
Contains more Zinc +385.9%
Contains more Copper +112.1%
Contains more Manganese +3864.8%
Contains more Selenium +11200%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +383.3%
Contains more Iron +883.6%
Contains more Magnesium +710.3%
Contains more Phosphorus +1311.5%
Contains more Potassium +16.7%
Contains less Sodium -42.9%
Contains more Zinc +385.9%
Contains more Copper +112.1%
Contains more Manganese +3864.8%
Contains more Selenium +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.
Bran raw
Bran raw
3
:
7
Avocado
Avocado
Contains more Vitamin B1 +1646.3%
Contains more Vitamin B2 +69.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +105%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +86.1%
Contains more Vitamin B6 +55.8%
Contains more Folate +55.8%
Contains more Vitamin K +556.3%
Equal in Vitamin B5 - 1.389
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%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +1646.3%
Contains more Vitamin B2 +69.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +105%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +86.1%
Contains more Vitamin B6 +55.8%
Contains more Folate +55.8%
Contains more Vitamin K +556.3%
Equal in Vitamin B5 - 1.389

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Avocado
Avocado
Contains more Protein +765%
Contains more Carbs +676.3%
Contains more Other +83.5%
Contains more Fats +108.5%
Contains more Water +1018%
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
Avocado
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 Protein +765%
Contains more Carbs +676.3%
Contains more Other +83.5%
Contains more Fats +108.5%
Contains more Water +1018%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Avocado
Avocado
Contains less Saturated Fat -37.5%
Contains more Polyunsaturated fat +52.3%
Contains more Monounsaturated Fat +312.4%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -37.5%
Contains more Polyunsaturated fat +52.3%
Contains more Monounsaturated Fat +312.4%

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 Avocado
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Avocado Opinion
Net carbs 50.82g 1.83g Bran raw
Protein 17.3g 2g Bran raw
Fats 7.03g 14.66g Avocado
Carbs 66.22g 8.53g Bran raw
Calories 246kcal 160kcal Bran raw
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 1.45g 0.66g Avocado
Fiber 15.4g 6.7g Bran raw
Calcium 58mg 12mg Bran raw
Iron 5.41mg 0.55mg Bran raw
Magnesium 235mg 29mg Bran raw
Phosphorus 734mg 52mg Bran raw
Potassium 566mg 485mg Bran raw
Sodium 4mg 7mg Bran raw
Zinc 3.11mg 0.64mg Bran raw
Copper 0.403mg 0.19mg Bran raw
Manganese 5.63mg 0.142mg Bran raw
Selenium 45.2µg 0.4µg Bran raw
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 1.01mg 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 1.17mg 0.067mg Bran raw
Vitamin B2 0.22mg 0.13mg Bran raw
Vitamin B3 0.934mg 1.738mg Avocado
Vitamin B5 1.494mg 1.389mg Bran raw
Vitamin B6 0.165mg 0.257mg Avocado
Folate 52µg 81µg Avocado
Vitamin K 3.2µg 21µg Avocado
Tryptophan 0.335mg 0.025mg Bran raw
Threonine 0.502mg 0.073mg Bran raw
Isoleucine 0.668mg 0.084mg Bran raw
Leucine 1.374mg 0.143mg Bran raw
Lysine 0.76mg 0.132mg Bran raw
Methionine 0.335mg 0.038mg Bran raw
Phenylalanine 0.908mg 0.097mg Bran raw
Valine 0.964mg 0.107mg Bran raw
Histidine 0.41mg 0.049mg Bran raw
Saturated Fat 1.328g 2.126g Bran raw
Monounsaturated Fat 2.376g 9.799g Avocado
Polyunsaturated fat 2.766g 1.816g Bran raw
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Avocado
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
35%
Avocado
Minerals Daily Need Coverage Score
195%
Bran raw
21%
Avocado

Comparison summary

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 - 0.798g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.79g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.