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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.