Bran raw vs. Hazelnut — In-Depth Nutrition Comparison
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Summary of differences between bran raw and hazelnut
- Bran raw has more selenium, phosphorus, vitamin B1, fiber, and magnesium, while hazelnut has more copper, vitamin E, vitamin B6, and manganese.
- Hazelnut covers your daily need for copper, 147% more than bran raw.
- Bran raw contains 19 times more selenium than hazelnut. While bran raw contains 45.2µg of selenium, hazelnut contains only 2.4µg.
- The amount of saturated fat in bran raw is lower.
- Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of bran raw is 56.
These are the specific foods used in this comparison Oat bran, raw and Nuts, hazelnuts or filberts.
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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 MagnesiumMagnesium | +44.2% |
| Contains more IronIron | +15.1% |
| Contains more ZincZinc | +26.9% |
| Contains more PhosphorusPhosphorus | +153.1% |
| Contains more SeleniumSelenium | +1783.3% |
| Contains more CalciumCalcium | +96.6% |
| Contains more PotassiumPotassium | +20.1% |
| Contains more CopperCopper | +328% |
| Contains less SodiumSodium | -100% |
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 | +82% |
| Contains more Vitamin B2Vitamin B2 | +94.7% |
| Contains more Vitamin B5Vitamin B5 | +62.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1388.1% |
| Contains more Vitamin B3Vitamin B3 | +92.7% |
| Contains more Vitamin B6Vitamin B6 | +241.2% |
| Contains more Vitamin KVitamin K | +343.8% |
| Contains more FolateFolate | +117.3% |
| Contains more CholineCholine | +41.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.403mg | 1.725mg | 147% |
| Monounsaturated fat | 2.376g | 45.652g | 108% |
| Vitamin E | 1.01mg | 15.03mg | 93% |
| Fats | 7.03g | 60.75g | 83% |
| Selenium | 45.2µg | 2.4µg | 78% |
| Phosphorus | 734mg | 290mg | 63% |
| Vitamin B1 | 1.17mg | 0.643mg | 44% |
| Polyunsaturated fat | 2.766g | 7.92g | 34% |
| Vitamin B6 | 0.165mg | 0.563mg | 31% |
| Manganese | 5.63mg | 6.175mg | 24% |
| Fiber | 15.4g | 9.7g | 23% |
| Calories | 246kcal | 628kcal | 19% |
| Magnesium | 235mg | 163mg | 17% |
| Carbs | 66.22g | 16.7g | 17% |
| Folate | 52µg | 113µg | 15% |
| Saturated fat | 1.328g | 4.464g | 14% |
| Vitamin B5 | 1.494mg | 0.918mg | 12% |
| Iron | 5.41mg | 4.7mg | 9% |
| Vitamin K | 3.2µg | 14.2µg | 9% |
| Vitamin B2 | 0.22mg | 0.113mg | 8% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Calcium | 58mg | 114mg | 6% |
| Zinc | 3.11mg | 2.45mg | 6% |
| Protein | 17.3g | 14.95g | 5% |
| Vitamin B3 | 0.934mg | 1.8mg | 5% |
| Potassium | 566mg | 680mg | 3% |
| Choline | 32.2mg | 45.6mg | 2% |
| Net carbs | 50.82g | 7g | N/A |
| Sugar | 1.45g | 4.34g | N/A |
| Starch | 0.48g | 0% | |
| Sodium | 4mg | 0mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.335mg | 0.193mg | 0% |
| Threonine | 0.502mg | 0.497mg | 0% |
| Isoleucine | 0.668mg | 0.545mg | 0% |
| Leucine | 1.374mg | 1.063mg | 0% |
| Lysine | 0.76mg | 0.42mg | 0% |
| Methionine | 0.335mg | 0.221mg | 0% |
| Phenylalanine | 0.908mg | 0.663mg | 0% |
| Valine | 0.964mg | 0.701mg | 0% |
| Histidine | 0.41mg | 0.432mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.7% |
| Contains more CarbsCarbs | +296.5% |
| Contains more WaterWater | +23.4% |
| Contains more OtherOther | +26.6% |
| Contains more FatsFats | +764.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.3% |
| Contains more Mono. FatMonounsaturated fat | +1821.4% |
| Contains more Poly. FatPolyunsaturated fat | +186.3% |