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.
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
44%
Minerals Daily Need Coverage Score
152%
195%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 1.16g)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 4.798g)
Which food is cheaper?
Bran raw is cheaper (difference - $5)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.