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  6. Bran vs. Brazil nut

Bran vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between Bran and Brazil nut

  • Bran has more Manganese, Vitamin B1, Iron, Fiber, and Vitamin B5, while Brazil nut has more Selenium, Copper, Magnesium, and Vitamin E .
  • Brazil nut's daily need coverage for Selenium is 3403% higher.
  • Brazil nut contains 8 times less Vitamin B5 than Bran. Bran contains 1.494mg of Vitamin B5, while Brazil nut contains 0.184mg.
  • The amount of Saturated Fat in Bran is lower.

The food types used in this comparison are Oat bran, raw 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
3
:
7
Brazil nut
Brazil nut
Contains more Iron +122.6%
Contains more Manganese +360.3%
Contains more Calcium +175.9%
Contains more Magnesium +60%
Contains more Potassium +16.4%
Contains less Sodium -25%
Contains more Zinc +30.5%
Contains more Copper +332.5%
Contains more Selenium +4141.2%
Equal in Phosphorus - 725
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +122.6%
Contains more Manganese +360.3%
Contains more Calcium +175.9%
Contains more Magnesium +60%
Contains more Potassium +16.4%
Contains less Sodium -25%
Contains more Zinc +30.5%
Contains more Copper +332.5%
Contains more Selenium +4141.2%
Equal in Phosphorus - 725

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
7
:
2
Brazil nut
Brazil nut
Contains more Vitamin B1 +89.6%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +216.6%
Contains more Vitamin B5 +712%
Contains more Vitamin B6 +63.4%
Contains more Folate +136.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +459.4%
Contains more Vitamin C +∞%
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%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin B1 +89.6%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +216.6%
Contains more Vitamin B5 +712%
Contains more Vitamin B6 +63.4%
Contains more Folate +136.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +459.4%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Brazil nut
Brazil nut
Contains more Protein +20.8%
Contains more Carbs +464.1%
Contains more Water +91.5%
Contains more Fats +854.5%
Contains more Other +17.9%
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
Brazil nut
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 Protein +20.8%
Contains more Carbs +464.1%
Contains more Water +91.5%
Contains more Fats +854.5%
Contains more Other +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Brazil nut
Brazil nut
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +905%
Contains more Polyunsaturated fat +782.1%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -91.8%
Contains more Monounsaturated Fat +905%
Contains more Polyunsaturated fat +782.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Brazil nut
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Brazil nut Opinion
Net carbs 50.82g 4.24g Bran
Protein 17.3g 14.32g Bran
Fats 7.03g 67.1g Brazil nut
Carbs 66.22g 11.74g Bran
Calories 246kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 1.45g 2.33g Bran
Fiber 15.4g 7.5g Bran
Calcium 58mg 160mg Brazil nut
Iron 5.41mg 2.43mg Bran
Magnesium 235mg 376mg Brazil nut
Phosphorus 734mg 725mg Bran
Potassium 566mg 659mg Brazil nut
Sodium 4mg 3mg Brazil nut
Zinc 3.11mg 4.06mg Brazil nut
Copper 0.403mg 1.743mg Brazil nut
Manganese 5.63mg 1.223mg Bran
Selenium 45.2µg 1917µg Brazil nut
Vitamin E 1.01mg 5.65mg Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 1.17mg 0.617mg Bran
Vitamin B2 0.22mg 0.035mg Bran
Vitamin B3 0.934mg 0.295mg Bran
Vitamin B5 1.494mg 0.184mg Bran
Vitamin B6 0.165mg 0.101mg Bran
Folate 52µg 22µg Bran
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg 0.135mg Bran
Threonine 0.502mg 0.365mg Bran
Isoleucine 0.668mg 0.518mg Bran
Leucine 1.374mg 1.19mg Bran
Lysine 0.76mg 0.49mg Bran
Methionine 0.335mg 1.124mg Brazil nut
Phenylalanine 0.908mg 0.639mg Bran
Valine 0.964mg 0.76mg Bran
Histidine 0.41mg 0.409mg Bran
Saturated Fat 1.328g 16.134g Bran
Monounsaturated Fat 2.376g 23.879g Brazil nut
Polyunsaturated fat 2.766g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
46%
Bran
28%
Brazil nut
Minerals Daily Need Coverage Score
195%
Bran
1208%
Brazil nut

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 14.806g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.4)
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
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.

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/168872/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.