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  6. Bran raw vs. Brazil nut

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.

Infographic

Bran raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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%
~equal in Phosphorus ~725mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Brazil nut 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

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
14% 67% 12% 3% 3%
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
25% 37% 38%
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%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.