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 for 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.
- Bran raw has a higher glycemic index than macadamia.
Food types used in this article are Oat bran, raw and Nuts, macadamia nuts, raw.
Infographic
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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 | +80.8% |
| Contains more PotassiumPotassium | +53.8% |
| Contains more IronIron | +46.6% |
| Contains more ZincZinc | +139.2% |
| Contains more PhosphorusPhosphorus | +290.4% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +36.3% |
| Contains more SeleniumSelenium | +1155.6% |
| Contains more CalciumCalcium | +46.6% |
| Contains more CopperCopper | +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 EVitamin E | +87% |
| Contains more Vitamin B2Vitamin B2 | +35.8% |
| Contains more Vitamin B5Vitamin B5 | +97.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +372.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +164.8% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 2.376g | 58.877g | 141% |
| Fats | 7.03g | 75.77g | 106% |
| Phosphorus | 734mg | 188mg | 78% |
| Selenium | 45.2µg | 3.6µg | 76% |
| Manganese | 5.63mg | 4.131mg | 65% |
| Saturated fat | 1.328g | 12.061g | 49% |
| Copper | 0.403mg | 0.756mg | 39% |
| Fiber | 15.4g | 8.6g | 27% |
| Magnesium | 235mg | 130mg | 25% |
| Calories | 246kcal | 718kcal | 24% |
| Iron | 5.41mg | 3.69mg | 22% |
| Protein | 17.3g | 7.91g | 19% |
| Carbs | 66.22g | 13.82g | 17% |
| Zinc | 3.11mg | 1.3mg | 16% |
| Vitamin B5 | 1.494mg | 0.758mg | 15% |
| Folate | 52µg | 11µg | 10% |
| Vitamin B3 | 0.934mg | 2.473mg | 10% |
| Polyunsaturated fat | 2.766g | 1.502g | 8% |
| Vitamin B6 | 0.165mg | 0.275mg | 8% |
| Potassium | 566mg | 368mg | 6% |
| Choline | 32.2mg | 6% | |
| Vitamin B2 | 0.22mg | 0.162mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Calcium | 58mg | 85mg | 3% |
| Vitamin E | 1.01mg | 0.54mg | 3% |
| Vitamin B1 | 1.17mg | 1.195mg | 2% |
| Vitamin C | 0mg | 1.2mg | 1% |
| Net carbs | 50.82g | 5.22g | N/A |
| Sugar | 1.45g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Sodium | 4mg | 5mg | 0% |
| Tryptophan | 0.335mg | 0.067mg | 0% |
| Threonine | 0.502mg | 0.37mg | 0% |
| Isoleucine | 0.668mg | 0.314mg | 0% |
| Leucine | 1.374mg | 0.602mg | 0% |
| Lysine | 0.76mg | 0.018mg | 0% |
| Methionine | 0.335mg | 0.023mg | 0% |
| Phenylalanine | 0.908mg | 0.665mg | 0% |
| Valine | 0.964mg | 0.363mg | 0% |
| Histidine | 0.41mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +118.7% |
| Contains more CarbsCarbs | +379.2% |
| Contains more WaterWater | +381.6% |
| Contains more OtherOther | +154.4% |
| Contains more FatsFats | +977.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89% |
| Contains more Poly. FatPolyunsaturated fat | +84.2% |
| Contains more Mono. FatMonounsaturated fat | +2378% |