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Bran raw vs. Peanut — In-Depth Nutrition Comparison

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Significant differences between Bran raw and Peanut

  • Bran raw has more Manganese, Selenium, Phosphorus, Vitamin B1, and Fiber, however, Peanut is richer in Copper, Vitamin B3, Vitamin E , and Folate.
  • Bran raw covers your daily Manganese needs 161% more than Peanut.
  • Peanut has 6 times less Selenium than Bran raw. Bran raw has 45.2µg of Selenium, while Peanut has 7.2µg.
  • Bran raw contains less Saturated Fat.

Specific food types used in this comparison are Oat bran, raw and Peanuts, all types, raw.

Infographic

Bran raw vs Peanut 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 +18.1%
Contains more Magnesium +39.9%
Contains more Phosphorus +95.2%
Contains less Sodium -77.8%
Contains more Manganese +191.1%
Contains more Selenium +527.8%
Contains more Calcium +58.6%
Contains more Potassium +24.6%
Contains more Copper +183.9%
Equal in Zinc - 3.27
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 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains more Iron +18.1%
Contains more Magnesium +39.9%
Contains more Phosphorus +95.2%
Contains less Sodium -77.8%
Contains more Manganese +191.1%
Contains more Selenium +527.8%
Contains more Calcium +58.6%
Contains more Potassium +24.6%
Contains more Copper +183.9%
Equal in Zinc - 3.27

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.
:
6
Peanut
Contains more Vitamin B1 +82.8%
Contains more Vitamin B2 +63%
Contains more Vitamin K +∞%
Contains more Vitamin E +724.8%
Contains more Vitamin B3 +1191.9%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +110.9%
Contains more Folate +361.5%
Contains more Choline +63%
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% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 29% 0%
Contains more Vitamin B1 +82.8%
Contains more Vitamin B2 +63%
Contains more Vitamin K +∞%
Contains more Vitamin E +724.8%
Contains more Vitamin B3 +1191.9%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +110.9%
Contains more Folate +361.5%
Contains more Choline +63%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +310.5%
Contains more Other +24.5%
Contains more Protein +49.1%
Contains more Fats +600.4%
Equal in Water - 6.5
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
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more Carbs +310.5%
Contains more Other +24.5%
Contains more Protein +49.1%
Contains more Fats +600.4%
Equal in Water - 6.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.9%
Contains more Monounsaturated Fat +928%
Contains more Polyunsaturated fat +462.5%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -78.9%
Contains more Monounsaturated Fat +928%
Contains more Polyunsaturated fat +462.5%

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

All nutrients comparison - raw data values

Nutrient Bran raw Peanut Opinion
Net carbs 50.82g 7.63g Bran raw
Protein 17.3g 25.8g Peanut
Fats 7.03g 49.24g Peanut
Carbs 66.22g 16.13g Bran raw
Calories 246kcal 567kcal Peanut
Sugar 1.45g 4.72g Bran raw
Fiber 15.4g 8.5g Bran raw
Calcium 58mg 92mg Peanut
Iron 5.41mg 4.58mg Bran raw
Magnesium 235mg 168mg Bran raw
Phosphorus 734mg 376mg Bran raw
Potassium 566mg 705mg Peanut
Sodium 4mg 18mg Bran raw
Zinc 3.11mg 3.27mg Peanut
Copper 0.403mg 1.144mg Peanut
Manganese 5.63mg 1.934mg Bran raw
Selenium 45.2µg 7.2µg Bran raw
Vitamin E 1.01mg 8.33mg Peanut
Vitamin B1 1.17mg 0.64mg Bran raw
Vitamin B2 0.22mg 0.135mg Bran raw
Vitamin B3 0.934mg 12.066mg Peanut
Vitamin B5 1.494mg 1.767mg Peanut
Vitamin B6 0.165mg 0.348mg Peanut
Folate 52µg 240µg Peanut
Choline 32.2mg 52.5mg Peanut
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.25mg Bran raw
Threonine 0.502mg 0.883mg Peanut
Isoleucine 0.668mg 0.907mg Peanut
Leucine 1.374mg 1.672mg Peanut
Lysine 0.76mg 0.926mg Peanut
Methionine 0.335mg 0.317mg Bran raw
Phenylalanine 0.908mg 1.377mg Peanut
Valine 0.964mg 1.082mg Peanut
Histidine 0.41mg 0.652mg Peanut
Saturated Fat 1.328g 6.279g Bran raw
Monounsaturated Fat 2.376g 24.426g Peanut
Polyunsaturated fat 2.766g 15.558g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
195%
Bran raw
131%
Peanut

Comparison summary

Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 3.27g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 4.951g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.8)
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.
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.