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% |
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% |
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. |
| 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?
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%
32%
Minerals Daily Need Coverage Score
195%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 1.16g)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 4.798g)
Which food is cheaper?
Bran raw is cheaper (difference - $5)
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.