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% |
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% |
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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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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%
67%
Minerals Daily Need Coverage Score
195%
197%
Comparison summary
Which food contains less Sodium?
Hazelnut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Hazelnut is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 2.89g)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 3.136g)
Which food is cheaper?
Bran raw is cheaper (difference - $3.2)
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.