Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Peanut
  5. Compare
  6. Peanut vs. Bran raw

Peanut vs. Bran raw — In-Depth Nutrition Comparison

Compare

Significant differences between peanuts and bran raw

  • Peanuts have 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 peanuts.
  • Bran raw has 13 times less vitamin B3 than peanuts. Peanuts have 12.066mg of vitamin B3, while bran raw has 0.934mg.
  • Bran raw contains less saturated fat.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of peanuts is 13.

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.
Peanut
Peanut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +58.6%
Contains more PotassiumPotassium +24.6%
Contains more CopperCopper +183.9%
Contains more MagnesiumMagnesium +39.9%
Contains more IronIron +18.1%
Contains more PhosphorusPhosphorus +95.2%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +191.1%
Contains more SeleniumSelenium +527.8%
~equal in Zinc ~3.11mg

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
Peanut
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin EVitamin E +724.8%
Contains more Vitamin B3Vitamin B3 +1191.9%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B6Vitamin B6 +110.9%
Contains more FolateFolate +361.5%
Contains more Vitamin B1Vitamin B1 +82.8%
Contains more Vitamin B2Vitamin B2 +63%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Bran raw DV% diff.
Manganese 1.934mg 5.63mg 161%
Polyunsaturated fat 15.558g 2.766g 85%
Copper 1.144mg 0.403mg 82%
Vitamin B3 12.066mg 0.934mg 70%
Selenium 7.2µg 45.2µg 69%
Fats 49.24g 7.03g 65%
Monounsaturated fat 24.426g 2.376g 55%
Phosphorus 376mg 734mg 51%
Vitamin E 8.33mg 1.01mg 49%
Folate 240µg 52µg 47%
Vitamin B1 0.64mg 1.17mg 44%
Fiber 8.5g 15.4g 28%
Saturated fat 6.279g 1.328g 23%
Protein 25.8g 17.3g 17%
Carbs 16.13g 66.22g 17%
Calories 567kcal 246kcal 16%
Magnesium 168mg 235mg 16%
Vitamin B6 0.348mg 0.165mg 14%
Iron 4.58mg 5.41mg 10%
Vitamin B2 0.135mg 0.22mg 7%
Vitamin B5 1.767mg 1.494mg 5%
Potassium 705mg 566mg 4%
Choline 52.5mg 32.2mg 4%
Calcium 92mg 58mg 3%
Vitamin K 0µg 3.2µg 3%
Zinc 3.27mg 3.11mg 1%
Sodium 18mg 4mg 1%
Protein per 100 calories 4.6g 7g N/A
Calories per 10 g protein 220kcal 142kcal N/A
Weight per 100 calories 18g 41g N/A
Unsaturated / Saturated Fat ratio 6.4 3.9 N/A
Net carbs 7.63g 50.82g N/A
Sugar 4.72g 1.45g N/A
Tryptophan 0.25mg 0.335mg 0%
Threonine 0.883mg 0.502mg 0%
Isoleucine 0.907mg 0.668mg 0%
Leucine 1.672mg 1.374mg 0%
Lysine 0.926mg 0.76mg 0%
Methionine 0.317mg 0.335mg 0%
Phenylalanine 1.377mg 0.908mg 0%
Valine 1.082mg 0.964mg 0%
Histidine 0.652mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
Peanut
2
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 ProteinProtein +49.1%
Contains more FatsFats +600.4%
Contains more CarbsCarbs +310.5%
Contains more OtherOther +24.5%
~equal in Water ~6.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +928%
Contains more Poly. FatPolyunsaturated fat +462.5%
Contains less Sat. FatSaturated fat -78.9%

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.