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Walnut vs. Bran raw — In-Depth Nutrition Comparison

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How are walnut and bran raw different?

  • Walnut is richer in copper and vitamin B6, while bran raw is higher in manganese, selenium, vitamin B1, phosphorus, fiber, iron, and vitamin B5.
  • Walnut covers your daily need for copper, 131% more than bran raw.
  • Walnut contains 5 times more saturated fat than bran raw. Walnut contains 6.126g of saturated fat, while bran raw contains 1.328g.
  • Bran raw has a higher glycemic index (56) than walnut (0).

Nuts, walnuts, english and Oat bran, raw types were used in this article.

Infographic

Walnut 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.
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +69%
Contains more CopperCopper +293.5%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +48.7%
Contains more PotassiumPotassium +28.3%
Contains more IronIron +85.9%
Contains more PhosphorusPhosphorus +112.1%
Contains more ManganeseManganese +64.9%
Contains more SeleniumSelenium +822.4%
~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.
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more Vitamin B6Vitamin B6 +225.5%
Contains more FolateFolate +88.5%
Contains more CholineCholine +21.7%
Contains more Vitamin EVitamin E +44.3%
Contains more Vitamin B1Vitamin B1 +243.1%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B5Vitamin B5 +162.1%
Contains more Vitamin KVitamin K +18.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 FatsFats +827.6%
Contains more ProteinProtein +13.6%
Contains more CarbsCarbs +383%
Contains more WaterWater +60.9%
Contains more OtherOther +62.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +276%
Contains more Poly. FatPolyunsaturated fat +1605.5%
Contains less Sat. FatSaturated fat -78.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Bran raw DV% diff.
Polyunsaturated fat 47.174g 2.766g 296%
Copper 1.586mg 0.403mg 131%
Manganese 3.414mg 5.63mg 96%
Fats 65.21g 7.03g 90%
Selenium 4.9µg 45.2µg 73%
Vitamin B1 0.341mg 1.17mg 69%
Phosphorus 346mg 734mg 55%
Fiber 6.7g 15.4g 35%
Iron 2.91mg 5.41mg 31%
Vitamin B6 0.537mg 0.165mg 29%
Saturated fat 6.126g 1.328g 22%
Calories 654kcal 246kcal 20%
Vitamin B5 0.57mg 1.494mg 18%
Magnesium 158mg 235mg 18%
Carbs 13.71g 66.22g 18%
Monounsaturated fat 8.933g 2.376g 16%
Folate 98µg 52µg 12%
Vitamin B2 0.15mg 0.22mg 5%
Potassium 441mg 566mg 4%
Calcium 98mg 58mg 4%
Protein 15.23g 17.3g 4%
Vitamin E 0.7mg 1.01mg 2%
Choline 39.2mg 32.2mg 1%
Vitamin C 1.3mg 0mg 1%
Vitamin B3 1.125mg 0.934mg 1%
Net carbs 7.01g 50.82g N/A
Sugar 2.61g 1.45g N/A
Zinc 3.09mg 3.11mg 0%
Starch 0.06g 0%
Sodium 2mg 4mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 2.7µg 3.2µg 0%
Tryptophan 0.17mg 0.335mg 0%
Threonine 0.596mg 0.502mg 0%
Isoleucine 0.625mg 0.668mg 0%
Leucine 1.17mg 1.374mg 0%
Lysine 0.424mg 0.76mg 0%
Methionine 0.236mg 0.335mg 0%
Phenylalanine 0.711mg 0.908mg 0%
Valine 0.753mg 0.964mg 0%
Histidine 0.391mg 0.41mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Walnut
44%
Bran raw
Minerals Daily Need Coverage Score
152%
Walnut
195%
Bran raw

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 1.16g)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 4.798g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $5)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.