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% |
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% |
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 Glycemic Index |
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| Lower in Sugar |
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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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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%
200%
Comparison summary
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 6.455g)
Which food is cheaper?
Bran raw is cheaper (difference - $2.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.