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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 of 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.

These are the specific foods used in this comparison Oat bran, raw and Nuts, hazelnuts or filberts.

Infographic

Bran raw vs Hazelnut 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.
Contains more Iron +15.1%
Contains more Magnesium +44.2%
Contains more Phosphorus +153.1%
Contains more Zinc +26.9%
Contains more Selenium +1783.3%
Contains more Calcium +96.6%
Contains more Potassium +20.1%
Contains less Sodium -100%
Contains more Copper +328%
Equal in Manganese - 6.175
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Iron +15.1%
Contains more Magnesium +44.2%
Contains more Phosphorus +153.1%
Contains more Zinc +26.9%
Contains more Selenium +1783.3%
Contains more Calcium +96.6%
Contains more Potassium +20.1%
Contains less Sodium -100%
Contains more Copper +328%
Equal in Manganese - 6.175

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 B1 +82%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +62.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1388.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B6 +241.2%
Contains more Folate +117.3%
Contains more Choline +41.6%
Contains more Vitamin K +343.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +62.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1388.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B6 +241.2%
Contains more Folate +117.3%
Contains more Choline +41.6%
Contains more Vitamin K +343.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15.7%
Contains more Carbs +296.5%
Contains more Water +23.4%
Contains more Other +26.6%
Contains more Fats +764.2%
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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Protein +15.7%
Contains more Carbs +296.5%
Contains more Water +23.4%
Contains more Other +26.6%
Contains more Fats +764.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +1821.4%
Contains more Polyunsaturated fat +186.3%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -70.3%
Contains more Monounsaturated Fat +1821.4%
Contains more Polyunsaturated 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.
Bran raw Hazelnut
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran raw Hazelnut Opinion
Net carbs 50.82g 7g Bran raw
Protein 17.3g 14.95g Bran raw
Fats 7.03g 60.75g Hazelnut
Carbs 66.22g 16.7g Bran raw
Calories 246kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 1.45g 4.34g Bran raw
Fiber 15.4g 9.7g Bran raw
Calcium 58mg 114mg Hazelnut
Iron 5.41mg 4.7mg Bran raw
Magnesium 235mg 163mg Bran raw
Phosphorus 734mg 290mg Bran raw
Potassium 566mg 680mg Hazelnut
Sodium 4mg 0mg Hazelnut
Zinc 3.11mg 2.45mg Bran raw
Copper 0.403mg 1.725mg Hazelnut
Manganese 5.63mg 6.175mg Hazelnut
Selenium 45.2µg 2.4µg Bran raw
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 1.01mg 15.03mg Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 1.17mg 0.643mg Bran raw
Vitamin B2 0.22mg 0.113mg Bran raw
Vitamin B3 0.934mg 1.8mg Hazelnut
Vitamin B5 1.494mg 0.918mg Bran raw
Vitamin B6 0.165mg 0.563mg Hazelnut
Folate 52µg 113µg Hazelnut
Choline 32.2mg 45.6mg Hazelnut
Vitamin K 3.2µg 14.2µg Hazelnut
Tryptophan 0.335mg 0.193mg Bran raw
Threonine 0.502mg 0.497mg Bran raw
Isoleucine 0.668mg 0.545mg Bran raw
Leucine 1.374mg 1.063mg Bran raw
Lysine 0.76mg 0.42mg Bran raw
Methionine 0.335mg 0.221mg Bran raw
Phenylalanine 0.908mg 0.663mg Bran raw
Valine 0.964mg 0.701mg Bran raw
Histidine 0.41mg 0.432mg Hazelnut
Saturated Fat 1.328g 4.464g Bran raw
Monounsaturated Fat 2.376g 45.652g Hazelnut
Polyunsaturated fat 2.766g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Hazelnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
67%
Hazelnut
Minerals Daily Need Coverage Score
195%
Bran raw
197%
Hazelnut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.89g)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 3.136g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3.2)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.