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Bran raw vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between Bran raw and Cashew

  • Bran raw has more Manganese, Vitamin B1, Fiber, Selenium, and Phosphorus, however, Cashew is richer in Copper, Vitamin K, Zinc, and Vitamin B6.
  • Cashew covers your daily Copper needs 199% more than Bran raw.
  • Cashew has 5 times less Fiber than Bran raw. Bran raw has 15.4g of Fiber, while Cashew has 3.3g.
  • Bran raw contains less Saturated Fat.

Specific food types used in this comparison are Oat bran, raw and Nuts, cashew nuts, raw.

Infographic

Bran raw vs Cashew 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%
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +56.8%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +240.2%
Contains more SeleniumSelenium +127.1%
Contains more MagnesiumMagnesium +24.3%
Contains more PotassiumPotassium +16.6%
Contains more IronIron +23.5%
Contains more CopperCopper +444.7%
Contains more ZincZinc +85.9%

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%
Cashew
4
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin E Vitamin E +12.2%
Contains more Vitamin B1Vitamin B1 +176.6%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more FolateFolate +108%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B6Vitamin B6 +152.7%
Contains more Vitamin KVitamin K +965.6%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +119.3%
Contains more WaterWater +26%
Contains more OtherOther +14.2%
Contains more FatsFats +523.8%
~equal in Protein ~18.22g

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
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated Fat -82.9%
Contains more Mono. FatMonounsaturated Fat +901.6%
Contains more Poly. FatPolyunsaturated fat +183.6%

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

All nutrients comparison - raw data values

Nutrient Bran raw Cashew Opinion
Calories 246kcal 553kcal Cashew
Protein 17.3g 18.22g Cashew
Fats 7.03g 43.85g Cashew
Vitamin C 0mg 0.5mg Cashew
Net carbs 50.82g 26.89g Bran raw
Carbs 66.22g 30.19g Bran raw
Magnesium 235mg 292mg Cashew
Calcium 58mg 37mg Bran raw
Potassium 566mg 660mg Cashew
Iron 5.41mg 6.68mg Cashew
Sugar 1.45g 5.91g Bran raw
Fiber 15.4g 3.3g Bran raw
Copper 0.403mg 2.195mg Cashew
Zinc 3.11mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 734mg 593mg Bran raw
Sodium 4mg 12mg Bran raw
Vitamin E 1.01mg 0.9mg Bran raw
Manganese 5.63mg 1.655mg Bran raw
Selenium 45.2µg 19.9µg Bran raw
Vitamin B1 1.17mg 0.423mg Bran raw
Vitamin B2 0.22mg 0.058mg Bran raw
Vitamin B3 0.934mg 1.062mg Cashew
Vitamin B5 1.494mg 0.864mg Bran raw
Vitamin B6 0.165mg 0.417mg Cashew
Vitamin K 3.2µg 34.1µg Cashew
Folate 52µg 25µg Bran raw
Choline 32.2mg Bran raw
Saturated Fat 1.328g 7.783g Bran raw
Monounsaturated Fat 2.376g 23.797g Cashew
Polyunsaturated fat 2.766g 7.845g Cashew
Tryptophan 0.335mg 0.287mg Bran raw
Threonine 0.502mg 0.688mg Cashew
Isoleucine 0.668mg 0.789mg Cashew
Leucine 1.374mg 1.472mg Cashew
Lysine 0.76mg 0.928mg Cashew
Methionine 0.335mg 0.362mg Cashew
Phenylalanine 0.908mg 0.951mg Cashew
Valine 0.964mg 1.094mg Cashew
Histidine 0.41mg 0.456mg Cashew
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
32%
Cashew
Minerals Daily Need Coverage Score
195%
Bran raw
200%
Cashew

Comparison summary

Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 6.455g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.5)
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.