Bran raw vs. Walnut — In-Depth Nutrition Comparison
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How are bran raw and walnut different?
- Bran raw is richer in manganese, selenium, vitamin B1, phosphorus, fiber, iron, and vitamin B5, while walnut is higher in copper and vitamin B6.
- Walnut covers your daily need for copper, 131% more than bran raw.
- Bran raw contains 9 times more selenium than walnut. Bran raw contains 45.2µg of selenium, while walnut contains 4.9µg.
- Bran raw is lower in saturated fat.
- Bran raw has a higher glycemic index (56) than walnut (0).
Oat bran, raw and Nuts, walnuts, english types were used in this article.
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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 | +48.7% |
| Contains more PotassiumPotassium | +28.3% |
| Contains more IronIron | +85.9% |
| Contains more PhosphorusPhosphorus | +112.1% |
| Contains more ManganeseManganese | +64.9% |
| Contains more SeleniumSelenium | +822.4% |
| Contains more CalciumCalcium | +69% |
| Contains more CopperCopper | +293.5% |
| Contains less SodiumSodium | -50% |
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 | +44.3% |
| Contains more Vitamin B1Vitamin B1 | +243.1% |
| Contains more Vitamin B2Vitamin B2 | +46.7% |
| Contains more Vitamin B5Vitamin B5 | +162.1% |
| Contains more Vitamin KVitamin K | +18.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +20.4% |
| Contains more Vitamin B6Vitamin B6 | +225.5% |
| Contains more FolateFolate | +88.5% |
| Contains more CholineCholine | +21.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 2.766g | 47.174g | 296% |
| Copper | 0.403mg | 1.586mg | 131% |
| Manganese | 5.63mg | 3.414mg | 96% |
| Fats | 7.03g | 65.21g | 90% |
| Selenium | 45.2µg | 4.9µg | 73% |
| Vitamin B1 | 1.17mg | 0.341mg | 69% |
| Phosphorus | 734mg | 346mg | 55% |
| Fiber | 15.4g | 6.7g | 35% |
| Iron | 5.41mg | 2.91mg | 31% |
| Vitamin B6 | 0.165mg | 0.537mg | 29% |
| Saturated fat | 1.328g | 6.126g | 22% |
| Calories | 246kcal | 654kcal | 20% |
| Vitamin B5 | 1.494mg | 0.57mg | 18% |
| Magnesium | 235mg | 158mg | 18% |
| Carbs | 66.22g | 13.71g | 18% |
| Monounsaturated fat | 2.376g | 8.933g | 16% |
| Folate | 52µg | 98µg | 12% |
| Vitamin B2 | 0.22mg | 0.15mg | 5% |
| Potassium | 566mg | 441mg | 4% |
| Calcium | 58mg | 98mg | 4% |
| Protein | 17.3g | 15.23g | 4% |
| Vitamin E | 1.01mg | 0.7mg | 2% |
| Choline | 32.2mg | 39.2mg | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Vitamin B3 | 0.934mg | 1.125mg | 1% |
| Net carbs | 50.82g | 7.01g | N/A |
| Sugar | 1.45g | 2.61g | N/A |
| Zinc | 3.11mg | 3.09mg | 0% |
| Starch | 0.06g | 0% | |
| Sodium | 4mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 3.2µg | 2.7µg | 0% |
| Tryptophan | 0.335mg | 0.17mg | 0% |
| Threonine | 0.502mg | 0.596mg | 0% |
| Isoleucine | 0.668mg | 0.625mg | 0% |
| Leucine | 1.374mg | 1.17mg | 0% |
| Lysine | 0.76mg | 0.424mg | 0% |
| Methionine | 0.335mg | 0.236mg | 0% |
| Phenylalanine | 0.908mg | 0.711mg | 0% |
| Valine | 0.964mg | 0.753mg | 0% |
| Histidine | 0.41mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.6% |
| Contains more CarbsCarbs | +383% |
| Contains more WaterWater | +60.9% |
| Contains more OtherOther | +62.9% |
| Contains more FatsFats | +827.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.3% |
| Contains more Mono. FatMonounsaturated fat | +276% |
| Contains more Poly. FatPolyunsaturated fat | +1605.5% |