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Bran vs. Almonds — In-Depth Nutrition Comparison

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A recap on the differences between bran and almonds

  • Bran has less copper, vitamin B2, magnesium, manganese, phosphorus, fiber, iron, calcium, zinc, and vitamin B3.
  • Almonds cover your daily copper needs 107% more than bran.
  • The glycemic index of bran is higher.

Food varieties used in this article are Oat bran, cooked and Nuts, almonds.

Infographic

Bran vs Almonds 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.
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +87.8%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +2590%
Contains more PotassiumPotassium +696.7%
Contains more IronIron +321.6%
Contains more CopperCopper +1462.1%
Contains more ZincZinc +488.7%
Contains more PhosphorusPhosphorus +304.2%
Contains more ManganeseManganese +126%
~equal in Sodium ~1mg

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.
Bran
Bran
0
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
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% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin B1Vitamin B1 +28.1%
Contains more Vitamin B2Vitamin B2 +3247.1%
Contains more Vitamin B3Vitamin B3 +2412.5%
Contains more Vitamin B5Vitamin B5 +117.1%
Contains more Vitamin B6Vitamin B6 +448%
Contains more FolateFolate +633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bran Almonds DV% diff.
Vitamin E 25.63mg 171%
Copper 0.066mg 1.031mg 107%
Vitamin B2 0.034mg 1.138mg 85%
Polyunsaturated fat 0.339g 12.329g 80%
Monounsaturated fat 0.291g 31.551g 78%
Fats 0.86g 49.93g 75%
Magnesium 40mg 270mg 55%
Manganese 0.964mg 2.179mg 53%
Phosphorus 119mg 481mg 52%
Fiber 2.6g 12.5g 40%
Protein 3.21g 21.15g 36%
Iron 0.88mg 3.71mg 35%
Calories 40kcal 579kcal 27%
Calcium 10mg 269mg 26%
Zinc 0.53mg 3.12mg 24%
Vitamin B3 0.144mg 3.618mg 22%
Potassium 92mg 733mg 19%
Saturated fat 0.163g 3.802g 17%
Folate 6µg 44µg 10%
Vitamin B6 0.025mg 0.137mg 9%
Choline 52.1mg 9%
Selenium 7.7µg 4.1µg 7%
Vitamin B5 0.217mg 0.471mg 5%
Vitamin B1 0.16mg 0.205mg 4%
Carbs 11.44g 21.55g 3%
Protein per 100 calories 8g 3.7g N/A
Calories per 10 g protein 125kcal 274kcal N/A
Weight per 100 calories 250g 17g N/A
Unsaturated / Saturated Fat ratio 3.9 12 N/A
Net carbs 8.84g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 1mg 0%
Trans fat 0.015g N/A
Tryptophan 0.057mg 0.211mg 0%
Threonine 0.086mg 0.601mg 0%
Isoleucine 0.114mg 0.751mg 0%
Leucine 0.235mg 1.473mg 0%
Lysine 0.13mg 0.568mg 0%
Methionine 0.057mg 0.157mg 0%
Phenylalanine 0.155mg 1.132mg 0%
Valine 0.165mg 0.855mg 0%
Histidine 0.07mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1804.8%
Contains more ProteinProtein +558.9%
Contains more FatsFats +5705.8%
Contains more CarbsCarbs +88.4%
Contains more OtherOther +504.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +10742.3%
Contains more Poly. FatPolyunsaturated fat +3536.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.