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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.

Infographic

Bran vs Almond 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
2
:
6
Almond
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Contains more Calcium +363.8%
Contains more Magnesium +14.9%
Contains more Potassium +29.5%
Contains less Sodium -75%
Contains more Copper +155.8%
Equal in Zinc - 3.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Contains more Calcium +363.8%
Contains more Magnesium +14.9%
Contains more Potassium +29.5%
Contains less Sodium -75%
Contains more 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
Bran
5
:
4
Almond
Contains more Vitamin B1 +470.7%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +20.4%
Contains more Folate +18.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2437.6%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +287.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin B1 +470.7%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +20.4%
Contains more Folate +18.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2437.6%
Contains more Vitamin B2 +417.3%
Contains more 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.
Bran Almond
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Almond Opinion
Net carbs 50.82g 9.05g Bran
Protein 17.3g 21.15g Almond
Fats 7.03g 49.93g Almond
Carbs 66.22g 21.55g Bran
Calories 246kcal 579kcal Almond
Starch g 0.72g Almond
Fructose g 0.11g Almond
Sugar 1.45g 4.35g Bran
Fiber 15.4g 12.5g Bran
Calcium 58mg 269mg Almond
Iron 5.41mg 3.71mg Bran
Magnesium 235mg 270mg Almond
Phosphorus 734mg 481mg Bran
Potassium 566mg 733mg Almond
Sodium 4mg 1mg Almond
Zinc 3.11mg 3.12mg Almond
Copper 0.403mg 1.031mg Almond
Vitamin A 0IU 2IU Almond
Vitamin E 1.01mg 25.63mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.205mg Bran
Vitamin B2 0.22mg 1.138mg Almond
Vitamin B3 0.934mg 3.618mg Almond
Vitamin B5 1.494mg 0.471mg Bran
Vitamin B6 0.165mg 0.137mg Bran
Folate 52µg 44µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg 0.211mg Bran
Threonine 0.502mg 0.601mg Almond
Isoleucine 0.668mg 0.751mg Almond
Leucine 1.374mg 1.473mg Almond
Lysine 0.76mg 0.568mg Bran
Methionine 0.335mg 0.157mg Bran
Phenylalanine 0.908mg 1.132mg Almond
Valine 0.964mg 0.855mg Bran
Histidine 0.41mg 0.539mg Almond
Cholesterol 0mg 0mg
Trans Fat g 0.015g Bran
Saturated Fat 1.328g 3.802g Bran
Monounsaturated Fat 2.376g 31.551g Almond
Polyunsaturated fat 2.766g 12.329g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Bran
82
Almond
Mineral Summary Score
122
Bran
139
Almond

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%
Bran
127%
Almond
Carbohydrates
66%
Bran
22%
Almond
Fats
32%
Bran
230%
Almond

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.474g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almond
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?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.