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  6. Bran raw vs. Pistachio

Bran raw vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between bran raw and pistachios

  • Bran raw has more manganese, selenium, phosphorus, magnesium, vitamin B1, vitamin B5, and fiber; however, pistachios have more vitamin B6 and copper.
  • Daily need coverage for manganese for bran raw is 193% higher.
  • Pistachios have 6 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while pistachios have 7µg.
  • Bran raw is lower in saturated fat.
  • Bran raw has a higher glycemic index than pistachios.

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

Infographic

Bran raw vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +94.2%
Contains more IronIron +38%
Contains more ZincZinc +41.4%
Contains more PhosphorusPhosphorus +49.8%
Contains more ManganeseManganese +369.2%
Contains more SeleniumSelenium +545.7%
Contains more CalciumCalcium +81%
Contains more PotassiumPotassium +81.1%
Contains more CopperCopper +222.6%
Contains less SodiumSodium -75%

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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B5Vitamin B5 +187.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +183.2%
Contains more Vitamin B3Vitamin B3 +39.2%
Contains more Vitamin B6Vitamin B6 +930.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~51µg

All nutrients comparison - raw data values

Nutrient Bran raw Pistachio DV% diff.
Manganese 5.63mg 1.2mg 193%
Vitamin B6 0.165mg 1.7mg 118%
Copper 0.403mg 1.3mg 100%
Polyunsaturated fat 2.766g 14.38g 77%
Selenium 45.2µg 7µg 69%
Fats 7.03g 45.32g 59%
Monounsaturated fat 2.376g 23.257g 52%
Phosphorus 734mg 490mg 35%
Magnesium 235mg 121mg 27%
Vitamin B1 1.17mg 0.87mg 25%
Saturated fat 1.328g 5.907g 21%
Iron 5.41mg 3.92mg 19%
Fiber 15.4g 10.6g 19%
Vitamin B5 1.494mg 0.52mg 19%
Calories 246kcal 560kcal 16%
Potassium 566mg 1025mg 14%
Carbs 66.22g 27.17g 13%
Vitamin E 1.01mg 2.86mg 12%
Zinc 3.11mg 2.2mg 8%
Protein 17.3g 20.16g 6%
Vitamin C 0mg 5.6mg 6%
Choline 32.2mg 6%
Calcium 58mg 105mg 5%
Vitamin B2 0.22mg 0.16mg 5%
Vitamin A 0µg 26µg 3%
Vitamin K 3.2µg 3%
Vitamin B3 0.934mg 1.3mg 2%
Starch 1.67g 1%
Protein per 100 calories 7g 3.6g N/A
Calories per 10 g protein 142kcal 278kcal N/A
Weight per 100 calories 41g 18g N/A
Unsaturated / Saturated Fat ratio 3.9 6.4 N/A
Net carbs 50.82g 16.57g N/A
Sugar 1.45g 7.66g N/A
Sodium 4mg 1mg 0%
Folate 52µg 51µg 0%
Tryptophan 0.335mg 0.251mg 0%
Threonine 0.502mg 0.684mg 0%
Isoleucine 0.668mg 0.917mg 0%
Leucine 1.374mg 1.604mg 0%
Lysine 0.76mg 1.138mg 0%
Methionine 0.335mg 0.36mg 0%
Phenylalanine 0.908mg 1.092mg 0%
Valine 0.964mg 1.249mg 0%
Histidine 0.41mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +143.7%
Contains more WaterWater +49.9%
Contains more ProteinProtein +16.5%
Contains more FatsFats +544.7%
~equal in Other ~2.98g

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -77.5%
Contains more Mono. FatMonounsaturated fat +878.8%
Contains more Poly. FatPolyunsaturated fat +419.9%

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.