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.
- Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of cashew is 25.
Specific food types used in this comparison are Oat bran, raw and Nuts, cashew nuts, raw.
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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 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.
| Contains more Vitamin EVitamin 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.403mg | 2.195mg | 199% |
| Manganese | 5.63mg | 1.655mg | 173% |
| Vitamin B1 | 1.17mg | 0.423mg | 62% |
| Fats | 7.03g | 43.85g | 57% |
| Monounsaturated fat | 2.376g | 23.797g | 54% |
| Fiber | 15.4g | 3.3g | 48% |
| Selenium | 45.2µg | 19.9µg | 46% |
| Polyunsaturated fat | 2.766g | 7.845g | 34% |
| Saturated fat | 1.328g | 7.783g | 29% |
| Vitamin K | 3.2µg | 34.1µg | 26% |
| Zinc | 3.11mg | 5.78mg | 24% |
| Phosphorus | 734mg | 593mg | 20% |
| Vitamin B6 | 0.165mg | 0.417mg | 19% |
| Iron | 5.41mg | 6.68mg | 16% |
| Calories | 246kcal | 553kcal | 15% |
| Magnesium | 235mg | 292mg | 14% |
| Vitamin B5 | 1.494mg | 0.864mg | 13% |
| Carbs | 66.22g | 30.19g | 12% |
| Vitamin B2 | 0.22mg | 0.058mg | 12% |
| Starch | 23.49g | 10% | |
| Folate | 52µg | 25µg | 7% |
| Choline | 32.2mg | 6% | |
| Potassium | 566mg | 660mg | 3% |
| Protein | 17.3g | 18.22g | 2% |
| Calcium | 58mg | 37mg | 2% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Vitamin E | 1.01mg | 0.9mg | 1% |
| Vitamin B3 | 0.934mg | 1.062mg | 1% |
| Net carbs | 50.82g | 26.89g | N/A |
| Sugar | 1.45g | 5.91g | N/A |
| Sodium | 4mg | 12mg | 0% |
| Tryptophan | 0.335mg | 0.287mg | 0% |
| Threonine | 0.502mg | 0.688mg | 0% |
| Isoleucine | 0.668mg | 0.789mg | 0% |
| Leucine | 1.374mg | 1.472mg | 0% |
| Lysine | 0.76mg | 0.928mg | 0% |
| Methionine | 0.335mg | 0.362mg | 0% |
| Phenylalanine | 0.908mg | 0.951mg | 0% |
| Valine | 0.964mg | 1.094mg | 0% |
| Histidine | 0.41mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -82.9% |
| Contains more Mono. FatMonounsaturated fat | +901.6% |
| Contains more Poly. FatPolyunsaturated fat | +183.6% |