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
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.
| 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
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
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
50%
Minerals Daily Need Coverage Score
195%
139%
Comparison summary
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 2.7g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 7.383g)
Which food is cheaper?
Bran raw is cheaper (difference - $3)
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.