Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe
  1. Home
  2. Foods
  3. Grains
  4. Bran
  5. Compare
  6. Bran vs. Cashew

Bran vs. Cashew — In-Depth Nutrition Comparison

Compare

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
5
:
5
Cashew
Cashew
Contains more Calcium +56.8%
Contains more Phosphorus +23.8%
Contains less Sodium -66.7%
Contains more Manganese +240.2%
Contains more Selenium +127.1%
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%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +56.8%
Contains more Phosphorus +23.8%
Contains less Sodium -66.7%
Contains more Manganese +240.2%
Contains more Selenium +127.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
5
:
4
Cashew
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%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Cashew
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Cashew
Cashew
Contains more Carbs +119.3%
Contains more Water +26%
Contains more Other +14.2%
Contains more Fats +523.8%
Equal in Protein - 18.22
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Carbs +119.3%
Contains more Water +26%
Contains more Other +14.2%
Contains more Fats +523.8%
Equal in Protein - 18.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Cashew
Cashew
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +901.6%
Contains more Polyunsaturated fat +183.6%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +901.6%
Contains more Polyunsaturated fat +183.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Cashew
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 minerals 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 23.49g Cashew
Fructose 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
Manganese 5.63mg 1.655mg Bran
Selenium 45.2µg 19.9µg Bran
Vitamin E 1.01mg 0.9mg Bran
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 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
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

People also compare

Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Cashew
Cashew vs Pistachio
Pistachio
Cashew
Cashew vs Brazil nut
Brazil nut
Cashew
Cashew vs Coconut
Coconut

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
46%
Bran
34%
Cashew
Minerals Daily Need Coverage Score
195%
Bran
200%
Cashew

Comparison summary

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 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. 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.