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  6. Avocado vs. Bran raw

Avocado vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between avocados and bran raw

  • Avocados have more vitamin K; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, and zinc.
  • Bran raw covers your daily manganese needs 239% more than avocados.
  • Bran raw has 7 times less vitamin K than avocados. Avocados have 21µg of vitamin K, while bran raw has 3.2µg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of avocados is 40.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Oat bran, raw.

Infographic

Avocado vs Bran raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 +710.3%
Contains more CalciumCalcium +383.3%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +883.6%
Contains more CopperCopper +112.1%
Contains more ZincZinc +385.9%
Contains more PhosphorusPhosphorus +1311.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +3864.8%
Contains more SeleniumSelenium +11200%

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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +105%
Contains more Vitamin B3Vitamin B3 +86.1%
Contains more Vitamin B6Vitamin B6 +55.8%
Contains more Vitamin KVitamin K +556.3%
Contains more FolateFolate +55.8%
Contains more Vitamin B1Vitamin B1 +1646.3%
Contains more Vitamin B2Vitamin B2 +69.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.494mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Bran raw DV% diff.
Manganese 0.142mg 5.63mg 239%
Phosphorus 52mg 734mg 97%
Vitamin B1 0.067mg 1.17mg 92%
Selenium 0.4µg 45.2µg 81%
Iron 0.55mg 5.41mg 61%
Magnesium 29mg 235mg 49%
Fiber 6.7g 15.4g 35%
Protein 2g 17.3g 31%
Copper 0.19mg 0.403mg 24%
Zinc 0.64mg 3.11mg 22%
Carbs 8.53g 66.22g 19%
Monounsaturated fat 9.799g 2.376g 19%
Vitamin K 21µg 3.2µg 15%
Fats 14.66g 7.03g 12%
Vitamin C 10mg 0mg 11%
Vitamin E 2.07mg 1.01mg 7%
Vitamin B2 0.13mg 0.22mg 7%
Vitamin B6 0.257mg 0.165mg 7%
Folate 81µg 52µg 7%
Polyunsaturated fat 1.816g 2.766g 6%
Calcium 12mg 58mg 5%
Vitamin B3 1.738mg 0.934mg 5%
Calories 160kcal 246kcal 4%
Saturated fat 2.126g 1.328g 4%
Choline 14.2mg 32.2mg 3%
Potassium 485mg 566mg 2%
Vitamin B5 1.389mg 1.494mg 2%
Vitamin A 7µg 0µg 1%
Protein per 100 calories 1.3g 7g N/A
Calories per 10 g protein 800kcal 142kcal N/A
Weight per 100 calories 63g 41g N/A
Unsaturated / Saturated Fat ratio 5.5 3.9 N/A
Net carbs 1.83g 50.82g N/A
Sugar 0.66g 1.45g N/A
Starch 0.11g 0%
Sodium 7mg 4mg 0%
Tryptophan 0.025mg 0.335mg 0%
Threonine 0.073mg 0.502mg 0%
Isoleucine 0.084mg 0.668mg 0%
Leucine 0.143mg 1.374mg 0%
Lysine 0.132mg 0.76mg 0%
Methionine 0.038mg 0.335mg 0%
Phenylalanine 0.097mg 0.908mg 0%
Valine 0.107mg 0.964mg 0%
Histidine 0.049mg 0.41mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +108.5%
Contains more WaterWater +1018%
Contains more ProteinProtein +765%
Contains more CarbsCarbs +676.3%
Contains more OtherOther +83.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +312.4%
Contains less Sat. FatSaturated fat -37.5%
Contains more Poly. FatPolyunsaturated fat +52.3%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.