Bran raw vs. Pistachio — In-Depth Nutrition Comparison
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The main differences between bran raw and pistachios
- Bran raw has more manganese, selenium, phosphorus, magnesium, vitamin B1, vitamin B5, and fiber; however, pistachios have more vitamin B6 and copper.
- Daily need coverage for manganese for bran raw is 193% higher.
- Pistachios have 6 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while pistachios have 7µg.
- Bran raw is lower in saturated fat.
- Bran raw has a higher glycemic index than pistachios.
Food types used in this article are Oat bran, raw and Nuts, pistachio nuts, raw.
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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 | +94.2% |
| Contains more IronIron | +38% |
| Contains more ZincZinc | +41.4% |
| Contains more PhosphorusPhosphorus | +49.8% |
| Contains more ManganeseManganese | +369.2% |
| Contains more SeleniumSelenium | +545.7% |
| Contains more CalciumCalcium | +81% |
| Contains more PotassiumPotassium | +81.1% |
| Contains more CopperCopper | +222.6% |
| Contains less SodiumSodium | -75% |
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 | +34.5% |
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more Vitamin B5Vitamin B5 | +187.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +183.2% |
| Contains more Vitamin B3Vitamin B3 | +39.2% |
| Contains more Vitamin B6Vitamin B6 | +930.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +143.7% |
| Contains more WaterWater | +49.9% |
| Contains more ProteinProtein | +16.5% |
| Contains more FatsFats | +544.7% |
~equal in
Other
~2.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.5% |
| Contains more Mono. FatMonounsaturated fat | +878.8% |
| Contains more Poly. FatPolyunsaturated fat | +419.9% |
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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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 5.63mg | 1.2mg | 193% |
| Vitamin B6 | 0.165mg | 1.7mg | 118% |
| Copper | 0.403mg | 1.3mg | 100% |
| Polyunsaturated fat | 2.766g | 14.38g | 77% |
| Selenium | 45.2µg | 7µg | 69% |
| Fats | 7.03g | 45.32g | 59% |
| Monounsaturated fat | 2.376g | 23.257g | 52% |
| Phosphorus | 734mg | 490mg | 35% |
| Magnesium | 235mg | 121mg | 27% |
| Vitamin B1 | 1.17mg | 0.87mg | 25% |
| Saturated fat | 1.328g | 5.907g | 21% |
| Vitamin B5 | 1.494mg | 0.52mg | 19% |
| Iron | 5.41mg | 3.92mg | 19% |
| Fiber | 15.4g | 10.6g | 19% |
| Calories | 246kcal | 560kcal | 16% |
| Potassium | 566mg | 1025mg | 14% |
| Carbs | 66.22g | 27.17g | 13% |
| Vitamin E | 1.01mg | 2.86mg | 12% |
| Zinc | 3.11mg | 2.2mg | 8% |
| Choline | 32.2mg | 6% | |
| Vitamin C | 0mg | 5.6mg | 6% |
| Protein | 17.3g | 20.16g | 6% |
| Vitamin B2 | 0.22mg | 0.16mg | 5% |
| Calcium | 58mg | 105mg | 5% |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin K | 3.2µg | 3% | |
| Vitamin B3 | 0.934mg | 1.3mg | 2% |
| Starch | 1.67g | 1% | |
| Net carbs | 50.82g | 16.57g | N/A |
| Sugar | 1.45g | 7.66g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Folate | 52µg | 51µg | 0% |
| Tryptophan | 0.335mg | 0.251mg | 0% |
| Threonine | 0.502mg | 0.684mg | 0% |
| Isoleucine | 0.668mg | 0.917mg | 0% |
| Leucine | 1.374mg | 1.604mg | 0% |
| Lysine | 0.76mg | 1.138mg | 0% |
| Methionine | 0.335mg | 0.36mg | 0% |
| Phenylalanine | 0.908mg | 1.092mg | 0% |
| Valine | 0.964mg | 1.249mg | 0% |
| Histidine | 0.41mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
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%
63%
Minerals Daily Need Coverage Score
195%
125%
Comparison summary
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 6.21g)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 4.579g)
Which food is cheaper?
Bran raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.