Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bran raw vs. Macadamia — In-Depth Nutrition Comparison

Compare

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~1.195mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 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
21% 37% 43%
Saturated Fat: Sat. Fat 1.328 g
Monounsaturated Fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
17% 81% 2%
Saturated Fat: Sat. Fat 12.061 g
Monounsaturated Fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated Fat -89%
Contains more Poly. FatPolyunsaturated fat +84.2%
Contains more Mono. FatMonounsaturated 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
Calories 246kcal 718kcal Macadamia
Protein 17.3g 7.91g Bran raw
Fats 7.03g 75.77g Macadamia
Vitamin C 0mg 1.2mg Macadamia
Net carbs 50.82g 5.22g Bran raw
Carbs 66.22g 13.82g Bran raw
Magnesium 235mg 130mg Bran raw
Calcium 58mg 85mg Macadamia
Potassium 566mg 368mg Bran raw
Iron 5.41mg 3.69mg Bran raw
Sugar 1.45g 4.57g Bran raw
Fiber 15.4g 8.6g Bran raw
Copper 0.403mg 0.756mg Macadamia
Zinc 3.11mg 1.3mg Bran raw
Starch 1.05g Macadamia
Phosphorus 734mg 188mg Bran raw
Sodium 4mg 5mg Bran raw
Vitamin E 1.01mg 0.54mg Bran raw
Manganese 5.63mg 4.131mg Bran raw
Selenium 45.2µg 3.6µg Bran raw
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
Vitamin K 3.2µg Bran raw
Folate 52µg 11µg Bran raw
Choline 32.2mg 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
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
Fructose 0.07g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs 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.