Bran vs Almond - In-Depth Nutrition Comparison
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The main differences between Bran and Almond
- Bran has more Manganese, Vitamin B1, Selenium, Phosphorus, Iron, and Vitamin B5, however Almond has more Vitamin E , Vitamin B2, Copper, and Calcium.
- Daily need coverage for Vitamin E from Almond is 164% higher.
- Almond has 11 times less Selenium than Bran. Bran has 45.2µg of Selenium, while Almond has 4.1µg.
Food types used in this article are Oat bran, raw and Nuts, almonds.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+45.8%
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Phosphorus
+52.6%
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Calcium
+363.8%
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Magnesium
+14.9%
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Potassium
+29.5%
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Sodium
-75%
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Copper
+155.8%
Equal in Zinc - 3.12
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Iron
+45.8%
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Phosphorus
+52.6%
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Calcium
+363.8%
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Magnesium
+14.9%
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Potassium
+29.5%
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Sodium
-75%
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Copper
+155.8%
Equal in Zinc - 3.12
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Vitamin B1
+470.7%
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Vitamin B5
+217.2%
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Vitamin B6
+20.4%
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Folate
+18.2%
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin E
+2437.6%
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Vitamin B2
+417.3%
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Vitamin B3
+287.4%
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Vitamin B1
+470.7%
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Vitamin B5
+217.2%
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Vitamin B6
+20.4%
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Folate
+18.2%
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin E
+2437.6%
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Vitamin B2
+417.3%
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Vitamin B3
+287.4%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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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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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 50.82g | 9.05g |
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| Protein | 17.3g | 21.15g |
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| Fats | 7.03g | 49.93g |
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| Carbs | 66.22g | 21.55g |
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| Calories | 246kcal | 579kcal |
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| Starch | g | 0.72g |
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| Fructose | g | 0.11g |
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| Sugar | 1.45g | 4.35g |
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| Fiber | 15.4g | 12.5g |
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| Calcium | 58mg | 269mg |
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| Iron | 5.41mg | 3.71mg |
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| Magnesium | 235mg | 270mg |
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| Phosphorus | 734mg | 481mg |
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| Potassium | 566mg | 733mg |
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| Sodium | 4mg | 1mg |
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| Zinc | 3.11mg | 3.12mg |
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| Copper | 0.403mg | 1.031mg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 1.01mg | 25.63mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 1.17mg | 0.205mg |
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| Vitamin B2 | 0.22mg | 1.138mg |
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| Vitamin B3 | 0.934mg | 3.618mg |
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| Vitamin B5 | 1.494mg | 0.471mg |
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| Vitamin B6 | 0.165mg | 0.137mg |
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| Folate | 52µg | 44µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 3.2µg | 0µg |
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| Tryptophan | 0.335mg | 0.211mg |
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| Threonine | 0.502mg | 0.601mg |
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| Isoleucine | 0.668mg | 0.751mg |
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| Leucine | 1.374mg | 1.473mg |
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| Lysine | 0.76mg | 0.568mg |
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| Methionine | 0.335mg | 0.157mg |
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| Phenylalanine | 0.908mg | 1.132mg |
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| Valine | 0.964mg | 0.855mg |
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| Histidine | 0.41mg | 0.539mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | 0.015g |
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| Saturated Fat | 1.328g | 3.802g |
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| Monounsaturated Fat | 2.376g | 31.551g |
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| Polyunsaturated fat | 2.766g | 12.329g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
82
Mineral Summary Score
122
139
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
127%
Carbohydrates
66%
22%
Fats
32%
230%
Comparison summary
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 2.474g)
Which food is cheaper?
Bran is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 56)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.