Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Mixed nuts

Bran raw vs. Mixed nuts — In-Depth Nutrition Comparison

Compare

Significant differences between bran raw and mixed nuts

  • Bran raw has more manganese, vitamin B1, phosphorus, iron, fiber, and selenium; however, mixed nuts are richer in copper, vitamin E, and vitamin B3.
  • Bran raw covers your daily manganese needs 156% more than mixed nuts.
  • Mixed nuts have 6 times less vitamin B1 than bran raw. Bran raw has 1.17mg of vitamin B1, while mixed nuts have 0.189mg.
  • 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 mixed nuts is 24.

Specific food types used in this comparison are Oat bran, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Bran raw vs Mixed nuts 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more IronIron +107.3%
Contains more PhosphorusPhosphorus +61%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +176%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +101.7%
Contains more PotassiumPotassium +11.7%
Contains more CopperCopper +125.1%
~equal in Magnesium ~229mg
~equal in Zinc ~3.36mg

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%
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% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +519%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +674.3%
Contains more Vitamin B3Vitamin B3 +725.4%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more Vitamin KVitamin K +78.1%
Contains more FolateFolate +59.6%
Contains more CholineCholine +61.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Mixed nuts DV% diff.
Manganese 5.63mg 2.04mg 156%
Vitamin B1 1.17mg 0.189mg 82%
Polyunsaturated fat 2.766g 14.612g 79%
Fats 7.03g 53.95g 72%
Monounsaturated fat 2.376g 28.488g 65%
Copper 0.403mg 0.907mg 56%
Vitamin E 1.01mg 7.82mg 45%
Vitamin B3 0.934mg 7.709mg 42%
Phosphorus 734mg 456mg 40%
Iron 5.41mg 2.61mg 35%
Saturated fat 1.328g 8.711g 34%
Fiber 15.4g 7g 34%
Selenium 45.2µg 33.9µg 21%
Calories 246kcal 607kcal 18%
Carbs 66.22g 21.05g 15%
Vitamin B6 0.165mg 0.352mg 14%
Folate 52µg 83µg 8%
Vitamin B5 1.494mg 1.14mg 7%
Calcium 58mg 117mg 6%
Protein 17.3g 20.04g 5%
Choline 32.2mg 52mg 4%
Zinc 3.11mg 3.36mg 2%
Vitamin K 3.2µg 5.7µg 2%
Starch 4.2g 2%
Vitamin B2 0.22mg 0.196mg 2%
Potassium 566mg 632mg 2%
Magnesium 235mg 229mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 50.82g 14.05g N/A
Sugar 1.45g 4.15g N/A
Sodium 4mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.335mg 0.22mg 0%
Threonine 0.502mg 0.703mg 0%
Isoleucine 0.668mg 0.826mg 0%
Leucine 1.374mg 1.656mg 0%
Lysine 0.76mg 0.782mg 0%
Methionine 0.335mg 0.283mg 0%
Phenylalanine 0.908mg 1.182mg 0%
Valine 0.964mg 1.001mg 0%
Histidine 0.41mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +214.6%
Contains more WaterWater +214.9%
Contains more ProteinProtein +15.8%
Contains more FatsFats +667.4%
~equal in Other ~2.88g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +1099%
Contains more Poly. FatPolyunsaturated fat +428.3%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.