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  6. Almonds vs. Bran raw

Almonds vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between almonds and bran raw

  • Almonds have more vitamin E, vitamin B2, copper, and calcium; however, bran raw has more manganese, vitamin B1, selenium, phosphorus, iron, and vitamin B5.
  • Daily need coverage for vitamin E for almonds is 164% higher.
  • Bran raw has 5 times less vitamin B2 than almonds. Almonds have 1.138mg of vitamin B2, while bran raw has 0.22mg.
  • Bran raw has a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Oat bran, raw.

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 MagnesiumMagnesium +14.9%
Contains more CalciumCalcium +363.8%
Contains more PotassiumPotassium +29.5%
Contains more CopperCopper +155.8%
Contains less SodiumSodium -75%
Contains more IronIron +45.8%
Contains more PhosphorusPhosphorus +52.6%
Contains more ManganeseManganese +158.4%
Contains more SeleniumSelenium +1002.4%
~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.
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% 513% 51% 263% 68% 28% 32% 0% 0% 33%
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 +2437.6%
Contains more Vitamin B2Vitamin B2 +417.3%
Contains more Vitamin B3Vitamin B3 +287.4%
Contains more Vitamin B1Vitamin B1 +470.7%
Contains more Vitamin B5Vitamin B5 +217.2%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.2%
~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 Almonds Bran raw DV% diff.
Vitamin E 25.63mg 1.01mg 164%
Manganese 2.179mg 5.63mg 150%
Vitamin B1 0.205mg 1.17mg 80%
Selenium 4.1µg 45.2µg 75%
Monounsaturated fat 31.551g 2.376g 73%
Vitamin B2 1.138mg 0.22mg 71%
Copper 1.031mg 0.403mg 70%
Fats 49.93g 7.03g 66%
Polyunsaturated fat 12.329g 2.766g 64%
Phosphorus 481mg 734mg 36%
Calcium 269mg 58mg 21%
Iron 3.71mg 5.41mg 21%
Vitamin B5 0.471mg 1.494mg 20%
Calories 579kcal 246kcal 17%
Vitamin B3 3.618mg 0.934mg 17%
Carbs 21.55g 66.22g 15%
Fiber 12.5g 15.4g 12%
Saturated fat 3.802g 1.328g 11%
Protein 21.15g 17.3g 8%
Magnesium 270mg 235mg 8%
Potassium 733mg 566mg 5%
Choline 52.1mg 32.2mg 4%
Vitamin K 0µg 3.2µg 3%
Vitamin B6 0.137mg 0.165mg 2%
Folate 44µg 52µg 2%
Protein per 100 calories 3.7g 7g N/A
Calories per 10 g protein 274kcal 142kcal N/A
Weight per 100 calories 17g 41g N/A
Unsaturated / Saturated Fat ratio 12 3.9 N/A
Net carbs 9.05g 50.82g N/A
Sugar 4.35g 1.45g N/A
Zinc 3.12mg 3.11mg 0%
Starch 0.72g 0%
Sodium 1mg 4mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.335mg 0%
Threonine 0.601mg 0.502mg 0%
Isoleucine 0.751mg 0.668mg 0%
Leucine 1.473mg 1.374mg 0%
Lysine 0.568mg 0.76mg 0%
Methionine 0.157mg 0.335mg 0%
Phenylalanine 1.132mg 0.908mg 0%
Valine 0.855mg 0.964mg 0%
Histidine 0.539mg 0.41mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +22.3%
Contains more FatsFats +610.2%
Contains more CarbsCarbs +207.3%
Contains more WaterWater +48.5%
~equal in Other ~2.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +1227.9%
Contains more Poly. FatPolyunsaturated fat +345.7%
Contains less Sat. FatSaturated fat -65.1%

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.