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  6. Bran raw vs. Cashew

Bran raw vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between bran raw and cashew

  • Bran raw has more manganese, vitamin B1, fiber, selenium, and phosphorus; however, cashew is richer in copper, vitamin K, zinc, and vitamin B6.
  • Cashew covers your daily copper needs 199% more than bran raw.
  • Cashew has 5 times less fiber than bran raw. Bran raw has 15.4g of fiber, while cashew has 3.3g.
  • Bran raw contains less saturated fat.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of cashew is 25.

Specific food types used in this comparison are Oat bran, raw and Nuts, cashew nuts, raw.

Infographic

Bran raw vs Cashew 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Cashew
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +56.8%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +240.2%
Contains more SeleniumSelenium +127.1%
Contains more MagnesiumMagnesium +24.3%
Contains more PotassiumPotassium +16.6%
Contains more IronIron +23.5%
Contains more CopperCopper +444.7%
Contains more ZincZinc +85.9%

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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Cashew
Cashew
4
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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Contains more Vitamin EVitamin E +12.2%
Contains more Vitamin B1Vitamin B1 +176.6%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more FolateFolate +108%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B6Vitamin B6 +152.7%
Contains more Vitamin KVitamin K +965.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Cashew DV% diff.
Copper 0.403mg 2.195mg 199%
Manganese 5.63mg 1.655mg 173%
Vitamin B1 1.17mg 0.423mg 62%
Fats 7.03g 43.85g 57%
Monounsaturated fat 2.376g 23.797g 54%
Fiber 15.4g 3.3g 48%
Selenium 45.2µg 19.9µg 46%
Polyunsaturated fat 2.766g 7.845g 34%
Saturated fat 1.328g 7.783g 29%
Vitamin K 3.2µg 34.1µg 26%
Zinc 3.11mg 5.78mg 24%
Phosphorus 734mg 593mg 20%
Vitamin B6 0.165mg 0.417mg 19%
Iron 5.41mg 6.68mg 16%
Calories 246kcal 553kcal 15%
Magnesium 235mg 292mg 14%
Vitamin B5 1.494mg 0.864mg 13%
Carbs 66.22g 30.19g 12%
Vitamin B2 0.22mg 0.058mg 12%
Starch 23.49g 10%
Folate 52µg 25µg 7%
Choline 32.2mg 6%
Potassium 566mg 660mg 3%
Protein 17.3g 18.22g 2%
Calcium 58mg 37mg 2%
Vitamin C 0mg 0.5mg 1%
Vitamin E 1.01mg 0.9mg 1%
Vitamin B3 0.934mg 1.062mg 1%
Protein per 100 calories 7g 3.3g N/A
Calories per 10 g protein 142kcal 304kcal N/A
Weight per 100 calories 41g 18g N/A
Unsaturated / Saturated Fat ratio 3.9 4.1 N/A
Net carbs 50.82g 26.89g N/A
Sugar 1.45g 5.91g N/A
Sodium 4mg 12mg 0%
Tryptophan 0.335mg 0.287mg 0%
Threonine 0.502mg 0.688mg 0%
Isoleucine 0.668mg 0.789mg 0%
Leucine 1.374mg 1.472mg 0%
Lysine 0.76mg 0.928mg 0%
Methionine 0.335mg 0.362mg 0%
Phenylalanine 0.908mg 0.951mg 0%
Valine 0.964mg 1.094mg 0%
Histidine 0.41mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cashew
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +119.3%
Contains more WaterWater +26%
Contains more OtherOther +14.2%
Contains more FatsFats +523.8%
~equal in Protein ~18.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -82.9%
Contains more Mono. FatMonounsaturated fat +901.6%
Contains more Poly. FatPolyunsaturated fat +183.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.