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  6. Bran raw vs. Hazelnut

Bran raw vs. Hazelnut — In-Depth Nutrition Comparison

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Summary of differences between bran raw and hazelnut

  • Bran raw has more selenium, phosphorus, vitamin B1, fiber, and magnesium, while hazelnut has more copper, vitamin E, vitamin B6, and manganese.
  • Hazelnut covers your daily need for copper, 147% more than bran raw.
  • Bran raw contains 19 times more selenium than hazelnut. While bran raw contains 45.2µg of selenium, hazelnut contains only 2.4µg.
  • 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 Oat bran, raw and Nuts, hazelnuts or filberts.

Infographic

Bran raw vs Hazelnut 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%
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%
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%
Contains more CalciumCalcium +96.6%
Contains more PotassiumPotassium +20.1%
Contains more CopperCopper +328%
Contains less SodiumSodium -100%
~equal in Manganese ~6.175mg

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%
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%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B2Vitamin B2 +94.7%
Contains more Vitamin B5Vitamin B5 +62.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Hazelnut DV% diff.
Copper 0.403mg 1.725mg 147%
Monounsaturated fat 2.376g 45.652g 108%
Vitamin E 1.01mg 15.03mg 93%
Fats 7.03g 60.75g 83%
Selenium 45.2µg 2.4µg 78%
Phosphorus 734mg 290mg 63%
Vitamin B1 1.17mg 0.643mg 44%
Polyunsaturated fat 2.766g 7.92g 34%
Vitamin B6 0.165mg 0.563mg 31%
Manganese 5.63mg 6.175mg 24%
Fiber 15.4g 9.7g 23%
Calories 246kcal 628kcal 19%
Carbs 66.22g 16.7g 17%
Magnesium 235mg 163mg 17%
Folate 52µg 113µg 15%
Saturated fat 1.328g 4.464g 14%
Vitamin B5 1.494mg 0.918mg 12%
Iron 5.41mg 4.7mg 9%
Vitamin K 3.2µg 14.2µg 9%
Vitamin B2 0.22mg 0.113mg 8%
Vitamin C 0mg 6.3mg 7%
Calcium 58mg 114mg 6%
Zinc 3.11mg 2.45mg 6%
Protein 17.3g 14.95g 5%
Vitamin B3 0.934mg 1.8mg 5%
Potassium 566mg 680mg 3%
Choline 32.2mg 45.6mg 2%
Protein per 100 calories 7g 2.4g N/A
Calories per 10 g protein 142kcal 420kcal N/A
Weight per 100 calories 41g 16g N/A
Unsaturated / Saturated Fat ratio 3.9 12 N/A
Net carbs 50.82g 7g N/A
Sugar 1.45g 4.34g N/A
Starch 0.48g 0%
Sodium 4mg 0mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.335mg 0.193mg 0%
Threonine 0.502mg 0.497mg 0%
Isoleucine 0.668mg 0.545mg 0%
Leucine 1.374mg 1.063mg 0%
Lysine 0.76mg 0.42mg 0%
Methionine 0.335mg 0.221mg 0%
Phenylalanine 0.908mg 0.663mg 0%
Valine 0.964mg 0.701mg 0%
Histidine 0.41mg 0.432mg 0%
Fructose 0.07g 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
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
Contains more ProteinProtein +15.7%
Contains more CarbsCarbs +296.5%
Contains more WaterWater +23.4%
Contains more OtherOther +26.6%
Contains more FatsFats +764.2%

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

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.