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Bran vs. Cashew — In-Depth Nutrition Comparison

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Differences between bran and cashew

  • Bran contains less copper, iron, phosphorus, magnesium, zinc, vitamin B6, manganese, selenium, and vitamin B1 than cashew.
  • Cashew's daily need coverage for copper is 237% higher.
  • The amount of saturated fat in bran is lower.
  • Cashew has a lower glycemic index. The glycemic index of cashew is 25, while the glycemic index of bran is 56.

The food types used in this comparison are Oat bran, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +630%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +617.4%
Contains more IronIron +659.1%
Contains more CopperCopper +3225.8%
Contains more ZincZinc +990.6%
Contains more PhosphorusPhosphorus +398.3%
Contains more ManganeseManganese +71.7%
Contains more SeleniumSelenium +158.4%

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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Cashew
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +164.4%
Contains more Vitamin B2Vitamin B2 +70.6%
Contains more Vitamin B3Vitamin B3 +637.5%
Contains more Vitamin B5Vitamin B5 +298.2%
Contains more Vitamin B6Vitamin B6 +1568%
Contains more FolateFolate +316.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Cashew DV% diff.
Copper 0.066mg 2.195mg 237%
Iron 0.88mg 6.68mg 73%
Phosphorus 119mg 593mg 68%
Fats 0.86g 43.85g 66%
Magnesium 40mg 292mg 60%
Monounsaturated fat 0.291g 23.797g 59%
Polyunsaturated fat 0.339g 7.845g 50%
Zinc 0.53mg 5.78mg 48%
Saturated fat 0.163g 7.783g 35%
Vitamin B6 0.025mg 0.417mg 30%
Protein 3.21g 18.22g 30%
Manganese 0.964mg 1.655mg 30%
Vitamin K 34.1µg 28%
Calories 40kcal 553kcal 26%
Selenium 7.7µg 19.9µg 22%
Vitamin B1 0.16mg 0.423mg 22%
Potassium 92mg 660mg 17%
Vitamin B5 0.217mg 0.864mg 13%
Starch 23.49g 10%
Vitamin B3 0.144mg 1.062mg 6%
Carbs 11.44g 30.19g 6%
Vitamin E 0.9mg 6%
Folate 6µg 25µg 5%
Fiber 2.6g 3.3g 3%
Calcium 10mg 37mg 3%
Vitamin B2 0.034mg 0.058mg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 8.84g 26.89g N/A
Sugar 5.91g N/A
Sodium 1mg 12mg 0%
Tryptophan 0.057mg 0.287mg 0%
Threonine 0.086mg 0.688mg 0%
Isoleucine 0.114mg 0.789mg 0%
Leucine 0.235mg 1.472mg 0%
Lysine 0.13mg 0.928mg 0%
Methionine 0.057mg 0.362mg 0%
Phenylalanine 0.155mg 0.951mg 0%
Valine 0.165mg 1.094mg 0%
Histidine 0.07mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Cashew
4
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 WaterWater +1515.4%
Contains more ProteinProtein +467.6%
Contains more FatsFats +4998.8%
Contains more CarbsCarbs +163.9%
Contains more OtherOther +418.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +8077.7%
Contains more Poly. FatPolyunsaturated fat +2214.2%

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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. 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.