Bran vs. Brazil nut — In-Depth Nutrition Comparison
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Important differences between Bran and Brazil nut
- Bran has less Selenium, Copper, Phosphorus, Magnesium, Vitamin B1, Zinc, Fiber, Iron, and Potassium.
- Brazil nut's daily need coverage for Selenium is 3471% more.
- Bran is lower in Saturated Fat.
The food varieties used in the comparison are Oat bran, cooked and Nuts, brazilnuts, dried, unblanched.
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.
Contains
less
Sodium
-66.7%
Contains
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Calcium
+1500%
Contains
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Iron
+176.1%
Contains
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Magnesium
+840%
Contains
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Phosphorus
+509.2%
Contains
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Potassium
+616.3%
Contains
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Zinc
+666%
Contains
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Copper
+2540.9%
Contains
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Manganese
+26.9%
Contains
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Selenium
+24796.1%
Contains
less
Sodium
-66.7%
Contains
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Calcium
+1500%
Contains
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Iron
+176.1%
Contains
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Magnesium
+840%
Contains
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Phosphorus
+509.2%
Contains
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Potassium
+616.3%
Contains
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Zinc
+666%
Contains
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Copper
+2540.9%
Contains
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Manganese
+26.9%
Contains
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Selenium
+24796.1%
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.
:
Contains
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Vitamin B5
+17.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+285.6%
Contains
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Vitamin B3
+104.9%
Contains
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Vitamin B6
+304%
Contains
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Folate
+266.7%
Equal in Vitamin B2 - 0.035
Contains
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Vitamin B5
+17.9%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+285.6%
Contains
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Vitamin B3
+104.9%
Contains
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Vitamin B6
+304%
Contains
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Folate
+266.7%
Equal in Vitamin B2 - 0.035
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+2356.1%
Contains
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Protein
+346.1%
Contains
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Fats
+7702.3%
Contains
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Other
+598%
Equal in Carbs - 11.74
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Contains
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Water
+2356.1%
Contains
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Protein
+346.1%
Contains
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Fats
+7702.3%
Contains
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Other
+598%
Equal in Carbs - 11.74
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-99%
Contains
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Monounsaturated Fat
+8105.8%
Contains
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Polyunsaturated fat
+7097.3%
Saturated Fat:
0.163 g
Monounsaturated Fat:
0.291 g
Polyunsaturated fat:
0.339 g
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Contains
less
Saturated Fat
-99%
Contains
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Monounsaturated Fat
+8105.8%
Contains
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Polyunsaturated fat
+7097.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.84g | 4.24g |
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| Protein | 3.21g | 14.32g |
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| Fats | 0.86g | 67.1g |
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| Carbs | 11.44g | 11.74g |
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| Calories | 40kcal | 659kcal |
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| Starch | 0.25g |
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| Sugar | 2.33g |
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| Fiber | 2.6g | 7.5g |
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| Calcium | 10mg | 160mg |
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| Iron | 0.88mg | 2.43mg |
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| Magnesium | 40mg | 376mg |
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| Phosphorus | 119mg | 725mg |
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| Potassium | 92mg | 659mg |
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| Sodium | 1mg | 3mg |
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| Zinc | 0.53mg | 4.06mg |
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| Copper | 0.066mg | 1.743mg |
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| Manganese | 0.964mg | 1.223mg |
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| Selenium | 7.7µg | 1917µg |
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| Vitamin E | 5.65mg |
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| Vitamin C | 0mg | 0.7mg |
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| Vitamin B1 | 0.16mg | 0.617mg |
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| Vitamin B2 | 0.034mg | 0.035mg |
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| Vitamin B3 | 0.144mg | 0.295mg |
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| Vitamin B5 | 0.217mg | 0.184mg |
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| Vitamin B6 | 0.025mg | 0.101mg |
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| Folate | 6µg | 22µg |
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| Tryptophan | 0.057mg | 0.135mg |
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| Threonine | 0.086mg | 0.365mg |
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| Isoleucine | 0.114mg | 0.518mg |
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| Leucine | 0.235mg | 1.19mg |
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| Lysine | 0.13mg | 0.49mg |
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| Methionine | 0.057mg | 1.124mg |
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| Phenylalanine | 0.155mg | 0.639mg |
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| Valine | 0.165mg | 0.76mg |
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| Histidine | 0.07mg | 0.409mg |
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| Saturated Fat | 0.163g | 16.134g |
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| Monounsaturated Fat | 0.291g | 23.879g |
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| Polyunsaturated fat | 0.339g | 24.399g |
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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
28%
Minerals Daily Need Coverage Score
33%
1208%
Comparison summary
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Brazil nut is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 2.33g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 15.971g)
Which food is cheaper?
Bran is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)