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 15.7
Sorghum bran 11.2
Carbs (g)
Nuts 18.6
Sorghum bran 68.7
Fat (g)
Nuts 61.3
Sorghum bran 9.26
Fiber (g)
Nuts 3.94
Sorghum bran 35.0
Quick answers
Which has more protein?
Nuts, pine nuts, raw — 15.7g 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 | 1.92 g | 7.42 g | -74% |
| Protein | 15.7 g | 11.2 g | +41% |
| Total lipid (fat) | 61.3 g | 9.26 g | +562% |
| Carbohydrate, by difference | 18.6 g | 68.7 g | -73% |
| Fiber, total dietary | 3.94 g | 35.0 g | -89% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.625 mg | 0.556 mg | +12% |
| Niacin (Vitamin B3) | 4.47 mg | 24.6 mg | -82% |
| Vitamin B-6 — Pyridoxine | 0.255 mg | 0.408 mg | -38% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.74 mg | 61.7 mg | -86% |
| Iron, Fe | 5.36 mg | 14.2 mg | -62% |
| Magnesium, Mg | 206 mg | 274 mg | -25% |
| Phosphorus, P | 540 mg | 517 mg | +4% |
| Potassium, K | 655 mg | 852 mg | -23% |
| Sodium, Na | 0 mg | 2.91 mg | -100% |
| Zinc, Zn | 5.71 mg | 4.40 mg | +30% |
| Copper, Cu | 1.12 mg | 0.841 mg | +33% |
| Manganese, Mn | 10.3 mg | 3.81 mg | +169% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 689 kcal | 403 kcal | +71% |
| Energy (Atwater Specific Factors) | 643 kcal | 365 kcal | +76% |
| Nitrogen | 2.96 g | 1.79 g | +66% |
| Ash | 2.51 g | 3.45 g | -27% |
| Starch | — | 32.7 g | |
| Molybdenum, Mo | 3.28 ug | — | |
| Biotin | 12.9 ug | 109 ug | -88% |
| Betaine | 0.400 mg | — | |
| Vitamin K1 — Phylloquinone | 3.20 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Tryptophan (EAA) | 0.147 g | — | |
| Threonine (EAA) | 0.467 g | — | |
| Isoleucine (EAA, BCAA) | 0.567 g | — | |
| Leucine (EAA, BCAA) | 1.10 g | — | |
| Lysine (EAA) | 0.587 g | — | |
| Methionine (EAA) | 0.330 g | — | |
| Phenylalanine (EAA) | 0.593 g | — | |
| Tyrosine (conditionally essential) | 0.587 g | — | |
| Valine (EAA, BCAA) | 0.737 g | — | |
| Arginine (conditionally essential) | 2.66 g | — | |
| Histidine (EAA) | 0.370 g | — | |
| Alanine | 0.747 g | — | |
| Aspartic acid | 1.38 g | — | |
| Glutamic acid | 3.44 g | — | |
| Glycine (conditionally essential) | 0.730 g | — | |
| Proline (conditionally essential) | 1.05 g | — | |
| Serine | 0.983 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.470 g | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.700 mg | — | |
| Choline from phosphatidylcholine | 45.0 mg | — | |
| Choline from phosphocholine | 2.10 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.40 mg | — | |
| Total Choline | 56.0 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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