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Peanut vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between Peanut and Bran raw

  • Peanut has more Copper, Vitamin B3, Vitamin E , and Folate, however, Bran raw is richer in Manganese, Selenium, Phosphorus, Vitamin B1, and Fiber.
  • Bran raw covers your daily Manganese needs 161% more than Peanut.
  • Bran raw has 13 times less Vitamin B3 than Peanut. Peanut has 12.066mg of Vitamin B3, while Bran raw has 0.934mg.
  • Bran raw contains less Saturated Fat.

Specific food types used in this comparison are Peanuts, all types, raw and Oat bran, raw.

Infographic

Peanut vs Bran raw 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.
Contains more Calcium +58.6%
Contains more Potassium +24.6%
Contains more Copper +183.9%
Contains more Iron +18.1%
Contains more Magnesium +39.9%
Contains more Phosphorus +95.2%
Contains less Sodium -77.8%
Contains more Manganese +191.1%
Contains more Selenium +527.8%
Equal in Zinc - 3.11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +58.6%
Contains more Potassium +24.6%
Contains more Copper +183.9%
Contains more Iron +18.1%
Contains more Magnesium +39.9%
Contains more Phosphorus +95.2%
Contains less Sodium -77.8%
Contains more Manganese +191.1%
Contains more Selenium +527.8%
Equal in Zinc - 3.11

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.
Peanut
6
:
Contains more Vitamin E +724.8%
Contains more Vitamin B3 +1191.9%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +110.9%
Contains more Folate +361.5%
Contains more Choline +63%
Contains more Vitamin B1 +82.8%
Contains more Vitamin B2 +63%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Contains more Vitamin E +724.8%
Contains more Vitamin B3 +1191.9%
Contains more Vitamin B5 +18.3%
Contains more Vitamin B6 +110.9%
Contains more Folate +361.5%
Contains more Choline +63%
Contains more Vitamin B1 +82.8%
Contains more Vitamin B2 +63%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +49.1%
Contains more Fats +600.4%
Contains more Carbs +310.5%
Contains more Other +24.5%
Equal in Water - 6.55
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
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
Contains more Protein +49.1%
Contains more Fats +600.4%
Contains more Carbs +310.5%
Contains more Other +24.5%
Equal in Water - 6.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +928%
Contains more Polyunsaturated fat +462.5%
Contains less Saturated Fat -78.9%
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +928%
Contains more Polyunsaturated fat +462.5%
Contains less Saturated Fat -78.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Bran raw Opinion
Net carbs 7.63g 50.82g Bran raw
Protein 25.8g 17.3g Peanut
Fats 49.24g 7.03g Peanut
Carbs 16.13g 66.22g Bran raw
Calories 567kcal 246kcal Peanut
Sugar 4.72g 1.45g Bran raw
Fiber 8.5g 15.4g Bran raw
Calcium 92mg 58mg Peanut
Iron 4.58mg 5.41mg Bran raw
Magnesium 168mg 235mg Bran raw
Phosphorus 376mg 734mg Bran raw
Potassium 705mg 566mg Peanut
Sodium 18mg 4mg Bran raw
Zinc 3.27mg 3.11mg Peanut
Copper 1.144mg 0.403mg Peanut
Manganese 1.934mg 5.63mg Bran raw
Selenium 7.2µg 45.2µg Bran raw
Vitamin E 8.33mg 1.01mg Peanut
Vitamin B1 0.64mg 1.17mg Bran raw
Vitamin B2 0.135mg 0.22mg Bran raw
Vitamin B3 12.066mg 0.934mg Peanut
Vitamin B5 1.767mg 1.494mg Peanut
Vitamin B6 0.348mg 0.165mg Peanut
Folate 240µg 52µg Peanut
Choline 52.5mg 32.2mg Peanut
Vitamin K 0µg 3.2µg Bran raw
Tryptophan 0.25mg 0.335mg Bran raw
Threonine 0.883mg 0.502mg Peanut
Isoleucine 0.907mg 0.668mg Peanut
Leucine 1.672mg 1.374mg Peanut
Lysine 0.926mg 0.76mg Peanut
Methionine 0.317mg 0.335mg Bran raw
Phenylalanine 1.377mg 0.908mg Peanut
Valine 1.082mg 0.964mg Peanut
Histidine 0.652mg 0.41mg Peanut
Saturated Fat 6.279g 1.328g Bran raw
Monounsaturated Fat 24.426g 2.376g Peanut
Polyunsaturated fat 15.558g 2.766g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
75%
Peanut
44%
Bran raw
Minerals Daily Need Coverage Score
131%
Peanut
195%
Bran raw

Comparison summary

Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 3.27g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 4.951g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.8)
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.
Which food is richer in vitamins?
?
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.