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

Hazelnut vs. Bran raw — In-Depth Nutrition Comparison

Compare

Summary of differences between hazelnut and bran raw

  • Hazelnut has more copper, vitamin E, vitamin B6, and manganese, while bran raw has more selenium, phosphorus, vitamin B1, fiber, and magnesium.
  • Hazelnut covers your daily need for copper, 147% more than bran raw.
  • Hazelnut contains 15 times more vitamin E than bran raw. While hazelnut contains 15.03mg of vitamin E, bran raw contains only 1.01mg.
  • The amount of saturated fat in bran raw is lower.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Oat bran, raw.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +96.6%
Contains more PotassiumPotassium +20.1%
Contains more CopperCopper +328%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +44.2%
Contains more IronIron +15.1%
Contains more ZincZinc +26.9%
Contains more PhosphorusPhosphorus +153.1%
Contains more SeleniumSelenium +1783.3%
~equal in Manganese ~5.63mg

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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
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 +1388.1%
Contains more Vitamin B3Vitamin B3 +92.7%
Contains more Vitamin B6Vitamin B6 +241.2%
Contains more Vitamin KVitamin K +343.8%
Contains more FolateFolate +117.3%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B5Vitamin B5 +62.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Bran raw DV% diff.
Copper 1.725mg 0.403mg 147%
Monounsaturated fat 45.652g 2.376g 108%
Vitamin E 15.03mg 1.01mg 93%
Fats 60.75g 7.03g 83%
Selenium 2.4µg 45.2µg 78%
Phosphorus 290mg 734mg 63%
Vitamin B1 0.643mg 1.17mg 44%
Polyunsaturated fat 7.92g 2.766g 34%
Vitamin B6 0.563mg 0.165mg 31%
Manganese 6.175mg 5.63mg 24%
Fiber 9.7g 15.4g 23%
Calories 628kcal 246kcal 19%
Carbs 16.7g 66.22g 17%
Magnesium 163mg 235mg 17%
Folate 113µg 52µg 15%
Saturated fat 4.464g 1.328g 14%
Vitamin B5 0.918mg 1.494mg 12%
Iron 4.7mg 5.41mg 9%
Vitamin K 14.2µg 3.2µg 9%
Vitamin B2 0.113mg 0.22mg 8%
Vitamin C 6.3mg 0mg 7%
Calcium 114mg 58mg 6%
Zinc 2.45mg 3.11mg 6%
Protein 14.95g 17.3g 5%
Vitamin B3 1.8mg 0.934mg 5%
Potassium 680mg 566mg 3%
Choline 45.6mg 32.2mg 2%
Protein per 100 calories 2.4g 7g N/A
Calories per 10 g protein 420kcal 142kcal N/A
Weight per 100 calories 16g 41g N/A
Unsaturated / Saturated Fat ratio 12 3.9 N/A
Net carbs 7g 50.82g N/A
Sugar 4.34g 1.45g N/A
Starch 0.48g 0%
Sodium 0mg 4mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.335mg 0%
Threonine 0.497mg 0.502mg 0%
Isoleucine 0.545mg 0.668mg 0%
Leucine 1.063mg 1.374mg 0%
Lysine 0.42mg 0.76mg 0%
Methionine 0.221mg 0.335mg 0%
Phenylalanine 0.663mg 0.908mg 0%
Valine 0.701mg 0.964mg 0%
Histidine 0.432mg 0.41mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +764.2%
Contains more ProteinProtein +15.7%
Contains more CarbsCarbs +296.5%
Contains more WaterWater +23.4%
Contains more OtherOther +26.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +1821.4%
Contains more Poly. FatPolyunsaturated fat +186.3%
Contains less Sat. FatSaturated fat -70.3%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.