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  6. Bran raw vs. Peanut

Bran raw vs. Peanut — In-Depth Nutrition Comparison

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Significant differences between bran raw and peanuts

  • Bran raw has more manganese, selenium, phosphorus, vitamin B1, and fiber; however, peanuts are richer in copper, vitamin B3, vitamin E, and folate.
  • Bran raw covers your daily manganese needs 161% more than peanuts.
  • Peanuts have 6 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while peanuts have 7.2µg.
  • 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 peanuts is 13.

Specific food types used in this comparison are Oat bran, raw and Peanuts, all types, raw.

Infographic

Bran raw vs Peanut 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%
Peanut
Peanut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +39.9%
Contains more IronIron +18.1%
Contains more PhosphorusPhosphorus +95.2%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +191.1%
Contains more SeleniumSelenium +527.8%
Contains more CalciumCalcium +58.6%
Contains more PotassiumPotassium +24.6%
Contains more CopperCopper +183.9%
~equal in Zinc ~3.27mg

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%
Peanut
Peanut
5
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% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin B1Vitamin B1 +82.8%
Contains more Vitamin B2Vitamin B2 +63%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +724.8%
Contains more Vitamin B3Vitamin B3 +1191.9%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B6Vitamin B6 +110.9%
Contains more FolateFolate +361.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Peanut DV% diff.
Manganese 5.63mg 1.934mg 161%
Polyunsaturated fat 2.766g 15.558g 85%
Copper 0.403mg 1.144mg 82%
Vitamin B3 0.934mg 12.066mg 70%
Selenium 45.2µg 7.2µg 69%
Fats 7.03g 49.24g 65%
Monounsaturated fat 2.376g 24.426g 55%
Phosphorus 734mg 376mg 51%
Vitamin E 1.01mg 8.33mg 49%
Folate 52µg 240µg 47%
Vitamin B1 1.17mg 0.64mg 44%
Fiber 15.4g 8.5g 28%
Saturated fat 1.328g 6.279g 23%
Protein 17.3g 25.8g 17%
Carbs 66.22g 16.13g 17%
Calories 246kcal 567kcal 16%
Magnesium 235mg 168mg 16%
Vitamin B6 0.165mg 0.348mg 14%
Iron 5.41mg 4.58mg 10%
Vitamin B2 0.22mg 0.135mg 7%
Vitamin B5 1.494mg 1.767mg 5%
Potassium 566mg 705mg 4%
Choline 32.2mg 52.5mg 4%
Calcium 58mg 92mg 3%
Vitamin K 3.2µg 0µg 3%
Zinc 3.11mg 3.27mg 1%
Sodium 4mg 18mg 1%
Protein per 100 calories 7g 4.6g N/A
Calories per 10 g protein 142kcal 220kcal N/A
Weight per 100 calories 41g 18g N/A
Unsaturated / Saturated Fat ratio 3.9 6.4 N/A
Net carbs 50.82g 7.63g N/A
Sugar 1.45g 4.72g N/A
Tryptophan 0.335mg 0.25mg 0%
Threonine 0.502mg 0.883mg 0%
Isoleucine 0.668mg 0.907mg 0%
Leucine 1.374mg 1.672mg 0%
Lysine 0.76mg 0.926mg 0%
Methionine 0.335mg 0.317mg 0%
Phenylalanine 0.908mg 1.377mg 0%
Valine 0.964mg 1.082mg 0%
Histidine 0.41mg 0.652mg 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
Peanut
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +310.5%
Contains more OtherOther +24.5%
Contains more ProteinProtein +49.1%
Contains more FatsFats +600.4%
~equal in Water ~6.5g

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -78.9%
Contains more Mono. FatMonounsaturated fat +928%
Contains more Poly. FatPolyunsaturated fat +462.5%

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.