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Bran vs Cashew - In-Depth Nutrition Comparison

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Significant differences between Bran and Cashew

  • Bran has more Manganese, Vitamin B1, Fiber, Selenium, and Phosphorus, however Cashew is richer in Copper, Vitamin K, Zinc, and Vitamin B6.
  • Cashew covers your daily Copper needs 199% more than Bran.
  • Cashew has 5 times less Fiber than Bran. Bran has 15.4g of Fiber, while Cashew has 3.3g.
  • Bran contains less Saturated Fat.

Specific food types used in this comparison are Oat bran, raw and Nuts, cashew nuts, raw.

Infographic

Bran vs Cashew 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
3
:
5
Cashew
Contains more Calcium +56.8%
Contains more Phosphorus +23.8%
Contains less Sodium -66.7%
Contains more Iron +23.5%
Contains more Magnesium +24.3%
Contains more Potassium +16.6%
Contains more Zinc +85.9%
Contains more Copper +444.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +56.8%
Contains more Phosphorus +23.8%
Contains less Sodium -66.7%
Contains more Iron +23.5%
Contains more Magnesium +24.3%
Contains more Potassium +16.6%
Contains more Zinc +85.9%
Contains more Copper +444.7%

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
Cashew
Contains more Vitamin E +12.2%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B5 +72.9%
Contains more Folate +108%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B6 +152.7%
Contains more Vitamin K +965.6%
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 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin E +12.2%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B5 +72.9%
Contains more Folate +108%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B6 +152.7%
Contains more Vitamin K +965.6%

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 Cashew
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Cashew Opinion
Net carbs 50.82g 26.89g Bran
Protein 17.3g 18.22g Cashew
Fats 7.03g 43.85g Cashew
Carbs 66.22g 30.19g Bran
Calories 246kcal 553kcal Cashew
Starch g 23.49g Cashew
Fructose g 0.05g Cashew
Sugar 1.45g 5.91g Bran
Fiber 15.4g 3.3g Bran
Calcium 58mg 37mg Bran
Iron 5.41mg 6.68mg Cashew
Magnesium 235mg 292mg Cashew
Phosphorus 734mg 593mg Bran
Potassium 566mg 660mg Cashew
Sodium 4mg 12mg Bran
Zinc 3.11mg 5.78mg Cashew
Copper 0.403mg 2.195mg Cashew
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.9mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 1.17mg 0.423mg Bran
Vitamin B2 0.22mg 0.058mg Bran
Vitamin B3 0.934mg 1.062mg Cashew
Vitamin B5 1.494mg 0.864mg Bran
Vitamin B6 0.165mg 0.417mg Cashew
Folate 52µg 25µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 34.1µg Cashew
Tryptophan 0.335mg 0.287mg Bran
Threonine 0.502mg 0.688mg Cashew
Isoleucine 0.668mg 0.789mg Cashew
Leucine 1.374mg 1.472mg Cashew
Lysine 0.76mg 0.928mg Cashew
Methionine 0.335mg 0.362mg Cashew
Phenylalanine 0.908mg 0.951mg Cashew
Valine 0.964mg 1.094mg Cashew
Histidine 0.41mg 0.456mg Cashew
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 7.783g Bran
Monounsaturated Fat 2.376g 23.797g Cashew
Polyunsaturated fat 2.766g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cashew
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
34
Cashew
Mineral Summary Score
122
Bran
209
Cashew

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
109%
Cashew
Carbohydrates
66%
Bran
30%
Cashew
Fats
32%
Bran
202%
Cashew

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 6.455g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.5)
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

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.