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Bran raw vs. Macadamia — In-Depth Nutrition Comparison

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The main differences between Bran raw and Macadamia

  • Bran raw has more Phosphorus, Selenium, Manganese, Fiber, Magnesium, Iron, Zinc, and Vitamin B5, however, Macadamia has more Copper.
  • Daily need coverage for Phosphorus from Bran raw is 78% higher.
  • Macadamia has 13 times less Selenium than Bran raw. Bran raw has 45.2µg of Selenium, while Macadamia has 3.6µg.
  • Bran raw is lower in Saturated Fat.

Food types used in this article are Oat bran, raw and Nuts, macadamia nuts, raw.

Infographic

Bran raw vs Macadamia 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 +46.6%
Contains more Magnesium +80.8%
Contains more Phosphorus +290.4%
Contains more Potassium +53.8%
Contains less Sodium -20%
Contains more Zinc +139.2%
Contains more Manganese +36.3%
Contains more Selenium +1155.6%
Contains more Calcium +46.6%
Contains more Copper +87.6%
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 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Iron +46.6%
Contains more Magnesium +80.8%
Contains more Phosphorus +290.4%
Contains more Potassium +53.8%
Contains less Sodium -20%
Contains more Zinc +139.2%
Contains more Manganese +36.3%
Contains more Selenium +1155.6%
Contains more Calcium +46.6%
Contains more Copper +87.6%

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 E +87%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B5 +97.1%
Contains more Folate +372.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B6 +66.7%
Equal in Vitamin B1 - 1.195
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 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Contains more Vitamin E +87%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B5 +97.1%
Contains more Folate +372.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B6 +66.7%
Equal in Vitamin B1 - 1.195

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +118.7%
Contains more Carbs +379.2%
Contains more Water +381.6%
Contains more Other +154.4%
Contains more Fats +977.8%
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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +118.7%
Contains more Carbs +379.2%
Contains more Water +381.6%
Contains more Other +154.4%
Contains more Fats +977.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -89%
Contains more Polyunsaturated fat +84.2%
Contains more Monounsaturated Fat +2378%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -89%
Contains more Polyunsaturated fat +84.2%
Contains more Monounsaturated Fat +2378%

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 Macadamia
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Macadamia Opinion
Net carbs 50.82g 5.22g Bran raw
Protein 17.3g 7.91g Bran raw
Fats 7.03g 75.77g Macadamia
Carbs 66.22g 13.82g Bran raw
Calories 246kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 1.45g 4.57g Bran raw
Fiber 15.4g 8.6g Bran raw
Calcium 58mg 85mg Macadamia
Iron 5.41mg 3.69mg Bran raw
Magnesium 235mg 130mg Bran raw
Phosphorus 734mg 188mg Bran raw
Potassium 566mg 368mg Bran raw
Sodium 4mg 5mg Bran raw
Zinc 3.11mg 1.3mg Bran raw
Copper 0.403mg 0.756mg Macadamia
Manganese 5.63mg 4.131mg Bran raw
Selenium 45.2µg 3.6µg Bran raw
Vitamin E 1.01mg 0.54mg Bran raw
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 1.17mg 1.195mg Macadamia
Vitamin B2 0.22mg 0.162mg Bran raw
Vitamin B3 0.934mg 2.473mg Macadamia
Vitamin B5 1.494mg 0.758mg Bran raw
Vitamin B6 0.165mg 0.275mg Macadamia
Folate 52µg 11µg Bran raw
Choline 32.2mg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.067mg Bran raw
Threonine 0.502mg 0.37mg Bran raw
Isoleucine 0.668mg 0.314mg Bran raw
Leucine 1.374mg 0.602mg Bran raw
Lysine 0.76mg 0.018mg Bran raw
Methionine 0.335mg 0.023mg Bran raw
Phenylalanine 0.908mg 0.665mg Bran raw
Valine 0.964mg 0.363mg Bran raw
Histidine 0.41mg 0.195mg Bran raw
Saturated Fat 1.328g 12.061g Bran raw
Monounsaturated Fat 2.376g 58.877g Macadamia
Polyunsaturated fat 2.766g 1.502g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
195%
Bran raw
122%
Macadamia

Comparison summary

Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 10.733g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.