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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.

Infographic

Bran raw vs Walnut 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%
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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%
~equal in Zinc ~3.09mg

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%
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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%
~equal in Vitamin D ~0µg
~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
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -78.3%
Contains more Mono. FatMonounsaturated fat +276%
Contains more Poly. FatPolyunsaturated fat +1605.5%

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 Walnut
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar 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 Walnut 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
195%
Bran raw
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 1.16g)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 4.798g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.