Bran raw vs. Pecan — In-Depth Nutrition Comparison
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A recap on differences between bran raw and pecan
- Bran raw has more selenium, phosphorus, manganese, vitamin B1, iron, magnesium, and fiber; however, pecan is higher in copper and zinc.
- Pecan covers your daily copper needs 89% more than bran raw.
- Pecan contains 12 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while pecan contains 3.8µg.
- Bran raw has less saturated fat.
- The glycemic index of bran raw is higher.
Food varieties used in this article are Oat bran, raw and Nuts, pecans.
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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 PotassiumPotassium | +38% |
| Contains more IronIron | +113.8% |
| Contains more PhosphorusPhosphorus | +165% |
| Contains more ManganeseManganese | +25.1% |
| Contains more SeleniumSelenium | +1089.5% |
| Contains more CalciumCalcium | +20.7% |
| Contains more CopperCopper | +197.8% |
| Contains more ZincZinc | +45.7% |
| Contains less SodiumSodium | -100% |
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 | +77.3% |
| Contains more Vitamin B2Vitamin B2 | +69.2% |
| Contains more Vitamin B5Vitamin B5 | +73.1% |
| Contains more FolateFolate | +136.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +38.6% |
| Contains more Vitamin B3Vitamin B3 | +24.9% |
| Contains more Vitamin B6Vitamin B6 | +27.3% |
| Contains more CholineCholine | +25.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 2.766g | 21.614g | 126% |
| Fats | 7.03g | 71.97g | 100% |
| Monounsaturated fat | 2.376g | 40.801g | 96% |
| Copper | 0.403mg | 1.2mg | 89% |
| Selenium | 45.2µg | 3.8µg | 75% |
| Phosphorus | 734mg | 277mg | 65% |
| Manganese | 5.63mg | 4.5mg | 49% |
| Vitamin B1 | 1.17mg | 0.66mg | 43% |
| Iron | 5.41mg | 2.53mg | 36% |
| Magnesium | 235mg | 121mg | 27% |
| Fiber | 15.4g | 9.6g | 23% |
| Saturated fat | 1.328g | 6.18g | 22% |
| Calories | 246kcal | 691kcal | 22% |
| Carbs | 66.22g | 13.86g | 17% |
| Protein | 17.3g | 9.17g | 16% |
| Zinc | 3.11mg | 4.53mg | 13% |
| Vitamin B5 | 1.494mg | 0.863mg | 13% |
| Folate | 52µg | 22µg | 8% |
| Vitamin B2 | 0.22mg | 0.13mg | 7% |
| Potassium | 566mg | 410mg | 5% |
| Vitamin E | 1.01mg | 1.4mg | 3% |
| Vitamin B6 | 0.165mg | 0.21mg | 3% |
| Choline | 32.2mg | 40.5mg | 2% |
| Calcium | 58mg | 70mg | 1% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Vitamin B3 | 0.934mg | 1.167mg | 1% |
| Net carbs | 50.82g | 4.26g | N/A |
| Sugar | 1.45g | 3.97g | N/A |
| Starch | 0.46g | 0% | |
| Sodium | 4mg | 0mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin K | 3.2µg | 3.5µg | 0% |
| Tryptophan | 0.335mg | 0.093mg | 0% |
| Threonine | 0.502mg | 0.306mg | 0% |
| Isoleucine | 0.668mg | 0.336mg | 0% |
| Leucine | 1.374mg | 0.598mg | 0% |
| Lysine | 0.76mg | 0.287mg | 0% |
| Methionine | 0.335mg | 0.183mg | 0% |
| Phenylalanine | 0.908mg | 0.426mg | 0% |
| Valine | 0.964mg | 0.411mg | 0% |
| Histidine | 0.41mg | 0.262mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.7% |
| Contains more CarbsCarbs | +377.8% |
| Contains more WaterWater | +86.1% |
| Contains more OtherOther | +95.9% |
| Contains more FatsFats | +923.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.5% |
| Contains more Mono. FatMonounsaturated fat | +1617.2% |
| Contains more Poly. FatPolyunsaturated fat | +681.4% |