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  6. Bran vs. Brazil nut

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.
  • Bran has a higher glycemic index than brazil nut.

The food varieties used in the comparison are Oat bran, cooked and Nuts, brazilnuts, dried, unblanched.

Infographic

Bran vs Brazil nut 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +840%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +616.3%
Contains more IronIron +176.1%
Contains more CopperCopper +2540.9%
Contains more ZincZinc +666%
Contains more PhosphorusPhosphorus +509.2%
Contains more ManganeseManganese +26.9%
Contains more SeleniumSelenium +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.
Bran
Bran
1
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%
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +285.6%
Contains more Vitamin B3Vitamin B3 +104.9%
Contains more Vitamin B6Vitamin B6 +304%
Contains more FolateFolate +266.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.035mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bran Brazil nut DV% diff.
Selenium 7.7µg 1917µg 3471%
Copper 0.066mg 1.743mg 186%
Polyunsaturated fat 0.339g 24.399g 160%
Fats 0.86g 67.1g 102%
Phosphorus 119mg 725mg 87%
Magnesium 40mg 376mg 80%
Saturated fat 0.163g 16.134g 73%
Monounsaturated fat 0.291g 23.879g 59%
Vitamin B1 0.16mg 0.617mg 38%
Vitamin E 5.65mg 38%
Zinc 0.53mg 4.06mg 32%
Calories 40kcal 659kcal 31%
Protein 3.21g 14.32g 22%
Fiber 2.6g 7.5g 20%
Iron 0.88mg 2.43mg 19%
Potassium 92mg 659mg 17%
Calcium 10mg 160mg 15%
Manganese 0.964mg 1.223mg 11%
Vitamin B6 0.025mg 0.101mg 6%
Choline 28.8mg 5%
Folate 6µg 22µg 4%
Vitamin C 0mg 0.7mg 1%
Vitamin B3 0.144mg 0.295mg 1%
Vitamin B5 0.217mg 0.184mg 1%
Net carbs 8.84g 4.24g N/A
Carbs 11.44g 11.74g 0%
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 1mg 3mg 0%
Vitamin B2 0.034mg 0.035mg 0%
Tryptophan 0.057mg 0.135mg 0%
Threonine 0.086mg 0.365mg 0%
Isoleucine 0.114mg 0.518mg 0%
Leucine 0.235mg 1.19mg 0%
Lysine 0.13mg 0.49mg 0%
Methionine 0.057mg 1.124mg 0%
Phenylalanine 0.155mg 0.639mg 0%
Valine 0.165mg 0.76mg 0%
Histidine 0.07mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2356.1%
Contains more ProteinProtein +346.1%
Contains more FatsFats +7702.3%
Contains more OtherOther +598%
~equal in Carbs ~11.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +8105.8%
Contains more Poly. FatPolyunsaturated fat +7097.3%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.