Bran raw vs. Brazil nut — In-Depth Nutrition Comparison
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Differences between bran raw and brazil nut
- Bran raw has more manganese, vitamin B1, iron, fiber, and vitamin B5, while brazil nut has more selenium, copper, magnesium, and vitamin E.
- Brazil nut's daily need coverage for selenium is 3403% higher.
- Brazil nut contains 8 times less vitamin B5 than bran raw. Bran raw contains 1.494mg of vitamin B5, while brazil nut contains 0.184mg.
- The amount of saturated fat in bran raw is lower.
- Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of bran raw is 56.
The food types used in this comparison are Oat bran, raw and Nuts, brazilnuts, dried, unblanched.
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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 IronIron | +122.6% |
| Contains more ManganeseManganese | +360.3% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +175.9% |
| Contains more PotassiumPotassium | +16.4% |
| Contains more CopperCopper | +332.5% |
| Contains more ZincZinc | +30.5% |
| Contains less SodiumSodium | -25% |
| Contains more SeleniumSelenium | +4141.2% |
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 | +89.6% |
| Contains more Vitamin B2Vitamin B2 | +528.6% |
| Contains more Vitamin B3Vitamin B3 | +216.6% |
| Contains more Vitamin B5Vitamin B5 | +712% |
| Contains more Vitamin B6Vitamin B6 | +63.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +136.4% |
| Contains more CholineCholine | +11.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +459.4% |
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:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +20.8% |
| Contains more CarbsCarbs | +464.1% |
| Contains more WaterWater | +91.5% |
| Contains more FatsFats | +854.5% |
| Contains more OtherOther | +17.9% |
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
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Mono. FatMonounsaturated fat | +905% |
| Contains more Poly. FatPolyunsaturated fat | +782.1% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 45.2µg | 1917µg | 3403% |
| Manganese | 5.63mg | 1.223mg | 192% |
| Copper | 0.403mg | 1.743mg | 149% |
| Polyunsaturated fat | 2.766g | 24.399g | 144% |
| Fats | 7.03g | 67.1g | 92% |
| Saturated fat | 1.328g | 16.134g | 67% |
| Monounsaturated fat | 2.376g | 23.879g | 54% |
| Vitamin B1 | 1.17mg | 0.617mg | 46% |
| Iron | 5.41mg | 2.43mg | 37% |
| Magnesium | 235mg | 376mg | 34% |
| Fiber | 15.4g | 7.5g | 32% |
| Vitamin E | 1.01mg | 5.65mg | 31% |
| Vitamin B5 | 1.494mg | 0.184mg | 26% |
| Calories | 246kcal | 659kcal | 21% |
| Carbs | 66.22g | 11.74g | 18% |
| Vitamin B2 | 0.22mg | 0.035mg | 14% |
| Calcium | 58mg | 160mg | 10% |
| Zinc | 3.11mg | 4.06mg | 9% |
| Folate | 52µg | 22µg | 8% |
| Protein | 17.3g | 14.32g | 6% |
| Vitamin B6 | 0.165mg | 0.101mg | 5% |
| Vitamin B3 | 0.934mg | 0.295mg | 4% |
| Potassium | 566mg | 659mg | 3% |
| Vitamin K | 3.2µg | 0µg | 3% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Choline | 32.2mg | 28.8mg | 1% |
| Phosphorus | 734mg | 725mg | 1% |
| Net carbs | 50.82g | 4.24g | N/A |
| Sugar | 1.45g | 2.33g | N/A |
| Starch | 0.25g | 0% | |
| Sodium | 4mg | 3mg | 0% |
| Tryptophan | 0.335mg | 0.135mg | 0% |
| Threonine | 0.502mg | 0.365mg | 0% |
| Isoleucine | 0.668mg | 0.518mg | 0% |
| Leucine | 1.374mg | 1.19mg | 0% |
| Lysine | 0.76mg | 0.49mg | 0% |
| Methionine | 0.335mg | 1.124mg | 0% |
| Phenylalanine | 0.908mg | 0.639mg | 0% |
| Valine | 0.964mg | 0.76mg | 0% |
| Histidine | 0.41mg | 0.409mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
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%
27%
Minerals Daily Need Coverage Score
195%
1208%
Comparison summary
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 14.806g)
Which food is cheaper?
Bran raw is cheaper (difference - $3.4)
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
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.