Bran raw vs. Avocado — In-Depth Nutrition Comparison
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Significant differences between bran raw and avocadoes
- Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, and zinc; however, avocadoes are richer in vitamin K.
- Bran raw covers your daily manganese needs 239% more than avocadoes.
- Avocadoes have 113 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while avocadoes have 0.4µg.
- Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of avocadoes is 40.
Specific food types used in this comparison are Oat bran, raw and Avocados, raw, all commercial varieties.
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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.
| 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.
| Contains more Vitamin B1Vitamin B1 | +1646.3% |
| Contains more Vitamin B2Vitamin B2 | +69.2% |
| Contains more CholineCholine | +126.8% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -37.5% |
| Contains more Poly. FatPolyunsaturated fat | +52.3% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Monounsaturated fat | 2.376g | 9.799g | 19% |
| Carbs | 66.22g | 8.53g | 19% |
| Vitamin K | 3.2µg | 21µg | 15% |
| Fats | 7.03g | 14.66g | 12% |
| Vitamin C | 0mg | 10mg | 11% |
| Folate | 52µg | 81µg | 7% |
| Vitamin B6 | 0.165mg | 0.257mg | 7% |
| Vitamin E | 1.01mg | 2.07mg | 7% |
| Vitamin B2 | 0.22mg | 0.13mg | 7% |
| Polyunsaturated fat | 2.766g | 1.816g | 6% |
| Calcium | 58mg | 12mg | 5% |
| Vitamin B3 | 0.934mg | 1.738mg | 5% |
| Saturated fat | 1.328g | 2.126g | 4% |
| Calories | 246kcal | 160kcal | 4% |
| Choline | 32.2mg | 14.2mg | 3% |
| Vitamin B5 | 1.494mg | 1.389mg | 2% |
| Potassium | 566mg | 485mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
32%
Minerals Daily Need Coverage Score
195%
21%
Comparison summary
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 0.798g)
Which food is cheaper?
Bran raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 0.79g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.