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  6. Bran vs. Hazelnut

Bran vs. Hazelnut — In-Depth Nutrition Comparison

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The main differences between Bran and Hazelnut

  • Bran contains less Manganese, Copper, Iron, Vitamin B6, Vitamin B1, Magnesium, Fiber, Folate, and Phosphorus than Hazelnut.
  • Daily need coverage for Manganese from Hazelnut is 227% higher.
  • Bran is lower in Saturated Fat.

Food types used in this article are Oat bran, cooked and Nuts, hazelnuts or filberts.

Infographic

Bran vs Hazelnut 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
:
9
Hazelnut
Hazelnut
Contains more Selenium +220.8%
Contains more Calcium +1040%
Contains more Iron +434.1%
Contains more Magnesium +307.5%
Contains more Phosphorus +143.7%
Contains more Potassium +639.1%
Contains less Sodium -100%
Contains more Zinc +362.3%
Contains more Copper +2513.6%
Contains more Manganese +540.6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Contains more Selenium +220.8%
Contains more Calcium +1040%
Contains more Iron +434.1%
Contains more Magnesium +307.5%
Contains more Phosphorus +143.7%
Contains more Potassium +639.1%
Contains less Sodium -100%
Contains more Zinc +362.3%
Contains more Copper +2513.6%
Contains more Manganese +540.6%

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
0
:
10
Hazelnut
Hazelnut
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +301.9%
Contains more Vitamin B2 +232.4%
Contains more Vitamin B3 +1150%
Contains more Vitamin B5 +323%
Contains more Vitamin B6 +2152%
Contains more Folate +1783.3%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +301.9%
Contains more Vitamin B2 +232.4%
Contains more Vitamin B3 +1150%
Contains more Vitamin B5 +323%
Contains more Vitamin B6 +2152%
Contains more Folate +1783.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Hazelnut
Hazelnut
Contains more Water +1481.9%
Contains more Protein +365.7%
Contains more Fats +6964%
Contains more Carbs +46%
Contains more Other +367.3%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more Water +1481.9%
Contains more Protein +365.7%
Contains more Fats +6964%
Contains more Carbs +46%
Contains more Other +367.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Hazelnut
Hazelnut
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +15588%
Contains more Polyunsaturated fat +2236.3%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +15588%
Contains more Polyunsaturated fat +2236.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Hazelnut Opinion
Net carbs 8.84g 7g Bran
Protein 3.21g 14.95g Hazelnut
Fats 0.86g 60.75g Hazelnut
Carbs 11.44g 16.7g Hazelnut
Calories 40kcal 628kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Bran
Fiber 2.6g 9.7g Hazelnut
Calcium 10mg 114mg Hazelnut
Iron 0.88mg 4.7mg Hazelnut
Magnesium 40mg 163mg Hazelnut
Phosphorus 119mg 290mg Hazelnut
Potassium 92mg 680mg Hazelnut
Sodium 1mg 0mg Hazelnut
Zinc 0.53mg 2.45mg Hazelnut
Copper 0.066mg 1.725mg Hazelnut
Manganese 0.964mg 6.175mg Hazelnut
Selenium 7.7µg 2.4µg Bran
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 0.16mg 0.643mg Hazelnut
Vitamin B2 0.034mg 0.113mg Hazelnut
Vitamin B3 0.144mg 1.8mg Hazelnut
Vitamin B5 0.217mg 0.918mg Hazelnut
Vitamin B6 0.025mg 0.563mg Hazelnut
Folate 6µg 113µg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.057mg 0.193mg Hazelnut
Threonine 0.086mg 0.497mg Hazelnut
Isoleucine 0.114mg 0.545mg Hazelnut
Leucine 0.235mg 1.063mg Hazelnut
Lysine 0.13mg 0.42mg Hazelnut
Methionine 0.057mg 0.221mg Hazelnut
Phenylalanine 0.155mg 0.663mg Hazelnut
Valine 0.165mg 0.701mg Hazelnut
Histidine 0.07mg 0.432mg Hazelnut
Saturated Fat 0.163g 4.464g Bran
Monounsaturated Fat 0.291g 45.652g Hazelnut
Polyunsaturated fat 0.339g 7.92g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Hazelnut
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
6%
Bran
71%
Hazelnut
Minerals Daily Need Coverage Score
33%
Bran
197%
Hazelnut

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 4.301g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.