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Bran vs. Avocado — In-Depth Nutrition Comparison

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Differences between Bran and Avocado

  • Bran has more Manganese, and Selenium, while Avocado has more Vitamin B5, Folate, Vitamin B6, Fiber, Copper, Potassium, Vitamin C, and Vitamin B3.
  • Bran's daily need coverage for Manganese is 36% higher.
  • Avocado contains 19 times less Selenium than Bran. Bran contains 7.7µg of Selenium, while Avocado contains 0.4µg.

The food types used in this comparison are Oat bran, cooked and Avocados, raw, all commercial varieties.

Infographic

Bran vs Avocado 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.
Bran
Bran
6
:
4
Avocado
Avocado
Contains more Iron +60%
Contains more Magnesium +37.9%
Contains more Phosphorus +128.8%
Contains less Sodium -85.7%
Contains more Manganese +578.9%
Contains more Selenium +1825%
Contains more Calcium +20%
Contains more Potassium +427.2%
Contains more Zinc +20.8%
Contains more Copper +187.9%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Iron +60%
Contains more Magnesium +37.9%
Contains more Phosphorus +128.8%
Contains less Sodium -85.7%
Contains more Manganese +578.9%
Contains more Selenium +1825%
Contains more Calcium +20%
Contains more Potassium +427.2%
Contains more Zinc +20.8%
Contains more Copper +187.9%

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.
Bran
Bran
1
:
9
Avocado
Avocado
Contains more Vitamin B1 +138.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +282.4%
Contains more Vitamin B3 +1106.9%
Contains more Vitamin B5 +540.1%
Contains more Vitamin B6 +928%
Contains more Folate +1250%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +138.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +282.4%
Contains more Vitamin B3 +1106.9%
Contains more Vitamin B5 +540.1%
Contains more Vitamin B6 +928%
Contains more Folate +1250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Avocado
Avocado
Contains more Protein +60.5%
Contains more Carbs +34.1%
Contains more Water +14.7%
Contains more Fats +1604.7%
Contains more Other +222.4%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +60.5%
Contains more Carbs +34.1%
Contains more Water +14.7%
Contains more Fats +1604.7%
Contains more Other +222.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Avocado
Avocado
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +3267.4%
Contains more Polyunsaturated fat +435.7%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +3267.4%
Contains more Polyunsaturated fat +435.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Avocado
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Avocado Opinion
Net carbs 8.84g 1.83g Bran
Protein 3.21g 2g Bran
Fats 0.86g 14.66g Avocado
Carbs 11.44g 8.53g Bran
Calories 40kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Bran
Fiber 2.6g 6.7g Avocado
Calcium 10mg 12mg Avocado
Iron 0.88mg 0.55mg Bran
Magnesium 40mg 29mg Bran
Phosphorus 119mg 52mg Bran
Potassium 92mg 485mg Avocado
Sodium 1mg 7mg Bran
Zinc 0.53mg 0.64mg Avocado
Copper 0.066mg 0.19mg Avocado
Manganese 0.964mg 0.142mg Bran
Selenium 7.7µg 0.4µg Bran
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.16mg 0.067mg Bran
Vitamin B2 0.034mg 0.13mg Avocado
Vitamin B3 0.144mg 1.738mg Avocado
Vitamin B5 0.217mg 1.389mg Avocado
Vitamin B6 0.025mg 0.257mg Avocado
Folate 6µg 81µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.057mg 0.025mg Bran
Threonine 0.086mg 0.073mg Bran
Isoleucine 0.114mg 0.084mg Bran
Leucine 0.235mg 0.143mg Bran
Lysine 0.13mg 0.132mg Avocado
Methionine 0.057mg 0.038mg Bran
Phenylalanine 0.155mg 0.097mg Bran
Valine 0.165mg 0.107mg Bran
Histidine 0.07mg 0.049mg Bran
Saturated Fat 0.163g 2.126g Bran
Monounsaturated Fat 0.291g 9.799g Avocado
Polyunsaturated fat 0.339g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Bran
35%
Avocado
Minerals Daily Need Coverage Score
33%
Bran
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.963g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.