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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.

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 E Vitamin E +459.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Brazil nut
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran raw Brazil nut Opinion
Calories 246kcal 659kcal Brazil nut
Protein 17.3g 14.32g Bran raw
Fats 7.03g 67.1g Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Net carbs 50.82g 4.24g Bran raw
Carbs 66.22g 11.74g Bran raw
Magnesium 235mg 376mg Brazil nut
Calcium 58mg 160mg Brazil nut
Potassium 566mg 659mg Brazil nut
Iron 5.41mg 2.43mg Bran raw
Sugar 1.45g 2.33g Bran raw
Fiber 15.4g 7.5g Bran raw
Copper 0.403mg 1.743mg Brazil nut
Zinc 3.11mg 4.06mg Brazil nut
Starch 0.25g Brazil nut
Phosphorus 734mg 725mg Bran raw
Sodium 4mg 3mg Brazil nut
Vitamin E 1.01mg 5.65mg Brazil nut
Manganese 5.63mg 1.223mg Bran raw
Selenium 45.2µg 1917µg Brazil nut
Vitamin B1 1.17mg 0.617mg Bran raw
Vitamin B2 0.22mg 0.035mg Bran raw
Vitamin B3 0.934mg 0.295mg Bran raw
Vitamin B5 1.494mg 0.184mg Bran raw
Vitamin B6 0.165mg 0.101mg Bran raw
Vitamin K 3.2µg 0µg Bran raw
Folate 52µg 22µg Bran raw
Choline 32.2mg 28.8mg Bran raw
Saturated Fat 1.328g 16.134g Bran raw
Monounsaturated Fat 2.376g 23.879g Brazil nut
Polyunsaturated fat 2.766g 24.399g Brazil nut
Tryptophan 0.335mg 0.135mg Bran raw
Threonine 0.502mg 0.365mg Bran raw
Isoleucine 0.668mg 0.518mg Bran raw
Leucine 1.374mg 1.19mg Bran raw
Lysine 0.76mg 0.49mg Bran raw
Methionine 0.335mg 1.124mg Brazil nut
Phenylalanine 0.908mg 0.639mg Bran raw
Valine 0.964mg 0.76mg Bran raw
Histidine 0.41mg 0.409mg Bran raw
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Bran raw
27%
Brazil nut
Minerals Daily Need Coverage Score
195%
Bran raw
1208%
Brazil nut

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 14.806g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3.4)
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
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.

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.