Nuts vs Sorghum bran
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Sorghum bran, white, unenriched, dry, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Sorghum bran —
Protein (g)
Nuts 21.5
Sorghum bran 11.2
Carbs (g)
Nuts 20.0
Sorghum bran 68.7
Fat (g)
Nuts 51.1
Sorghum bran 9.26
Fiber (g)
Nuts 10.8
Sorghum bran 35.0
Quick answers
Which has more protein?
Nuts, almonds, whole, raw — 21.5g vs 11.2g per 100g.
Which is more nutrient-dense?
Sorghum bran, white, unenriched, dry, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Nuts | Sorghum bran | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 4.26 g | 7.42 g | -43% |
| Protein | 21.5 g | 11.2 g | +92% |
| Total lipid (fat) | 51.1 g | 9.26 g | +452% |
| Carbohydrate, by difference | 20.0 g | 68.7 g | -71% |
| Fiber, total dietary | 10.8 g | 35.0 g | -69% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.79 g | — | |
| Fatty acids, total monounsaturated | 31.3 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.161 mg | 0.556 mg | -71% |
| Niacin (Vitamin B3) | 3.77 mg | 24.6 mg | -85% |
| Vitamin B-6 — Pyridoxine | 0.101 mg | 0.408 mg | -75% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 254 mg | 61.7 mg | +311% |
| Iron, Fe | 3.74 mg | 14.2 mg | -74% |
| Magnesium, Mg | 258 mg | 274 mg | -6% |
| Phosphorus, P | 503 mg | 517 mg | -3% |
| Potassium, K | 733 mg | 852 mg | -14% |
| Sodium, Na | 0 mg | 2.91 mg | -100% |
| Zinc, Zn | 2.87 mg | 4.40 mg | -35% |
| Copper, Cu | 0.910 mg | 0.841 mg | +8% |
| Manganese, Mn | 2.15 mg | 3.81 mg | -44% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 626 kcal | 403 kcal | +55% |
| Energy (Atwater Specific Factors) | 584 kcal | 365 kcal | +60% |
| Nitrogen | 4.14 g | 1.79 g | +132% |
| Ash | 3.16 g | 3.45 g | -8% |
| Starch | — | 32.7 g | |
| Molybdenum, Mo | 45.3 ug | — | |
| Biotin | 57.0 ug | 109 ug | -48% |
| Betaine | 0.500 mg | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Fatty acids, total polyunsaturated | 11.2 g | — | |
| Tryptophan (EAA) | 0.208 g | — | |
| Threonine (EAA) | 0.608 g | — | |
| Isoleucine (EAA, BCAA) | 0.774 g | — | |
| Leucine (EAA, BCAA) | 1.49 g | — | |
| Lysine (EAA) | 0.618 g | — | |
| Methionine (EAA) | 0.154 g | — | |
| Phenylalanine (EAA) | 1.20 g | — | |
| Tyrosine (conditionally essential) | 0.630 g | — | |
| Valine (EAA, BCAA) | 0.916 g | — | |
| Arginine (conditionally essential) | 2.46 g | — | |
| Histidine (EAA) | 0.548 g | — | |
| Alanine | 0.980 g | — | |
| Aspartic acid | 2.40 g | — | |
| Glutamic acid | 4.25 g | — | |
| Glycine (conditionally essential) | 1.43 g | — | |
| Proline (conditionally essential) | 1.31 g | — | |
| Serine | 0.990 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.500 g | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0.005 mg | — | |
| Proanthocyanidin dimers | 9.26 mg | — | |
| Proanthocyanidin trimers | 7.63 mg | — | |
| Proanthocyanidin 4-6mers | 27.4 mg | — | |
| Proanthocyanidin 7-10mers | 28.2 mg | — | |
| Proanthocyanidin polymers (>10mers) | 80.3 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0.390 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.360 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.600 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 2.59 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 1.28 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.20 mg | — | |
| Choline from phosphatidylcholine | 40.0 mg | — | |
| Choline from phosphocholine | 1.90 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 9.40 mg | — | |
| Total Choline | 52.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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