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 14.6
Sorghum bran 11.2
Carbs (g)
Nuts 10.9
Sorghum bran 68.7
Fat (g)
Nuts 69.7
Sorghum bran 9.26
Fiber (g)
Nuts 5.21
Sorghum bran 35.0
Quick answers
Which has more protein?
Nuts, walnuts, English, halves, raw — 14.6g 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 | 3.14 g | 7.42 g | -58% |
| Protein | 14.6 g | 11.2 g | +30% |
| Total lipid (fat) | 69.7 g | 9.26 g | +653% |
| Carbohydrate, by difference | 10.9 g | 68.7 g | -84% |
| Fiber, total dietary | 5.21 g | 35.0 g | -85% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.05 g | — | |
| Fatty acids, total monounsaturated | 9.63 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.230 mg | 0.556 mg | -59% |
| Niacin (Vitamin B3) | 1.22 mg | 24.6 mg | -95% |
| Vitamin B-6 — Pyridoxine | 0.660 mg | 0.408 mg | +62% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 88.3 mg | 61.7 mg | +43% |
| Iron, Fe | 2.23 mg | 14.2 mg | -84% |
| Magnesium, Mg | 142 mg | 274 mg | -48% |
| Phosphorus, P | 365 mg | 517 mg | -29% |
| Potassium, K | 424 mg | 852 mg | -50% |
| Sodium, Na | 0 mg | 2.91 mg | -100% |
| Zinc, Zn | 2.76 mg | 4.40 mg | -37% |
| Copper, Cu | 1.21 mg | 0.841 mg | +43% |
| Manganese, Mn | 2.99 mg | 3.81 mg | -21% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 730 kcal | 403 kcal | +81% |
| Energy (Atwater Specific Factors) | 679 kcal | 365 kcal | +86% |
| Nitrogen | 2.75 g | 1.79 g | +54% |
| Ash | 1.64 g | 3.45 g | -52% |
| Starch | — | 32.7 g | |
| Molybdenum, Mo | 21.0 ug | — | |
| Biotin | 17.3 ug | 109 ug | -84% |
| Betaine | 0.300 mg | — | |
| Vitamin K1 — Phylloquinone | 1.70 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Fatty acids, total polyunsaturated | 49.3 g | — | |
| Tryptophan (EAA) | 0.127 g | — | |
| Threonine (EAA) | 0.443 g | — | |
| Isoleucine (EAA, BCAA) | 0.520 g | — | |
| Leucine (EAA, BCAA) | 0.997 g | — | |
| Lysine (EAA) | 0.380 g | — | |
| Methionine (EAA) | 0.190 g | — | |
| Phenylalanine (EAA) | 0.607 g | — | |
| Tyrosine (conditionally essential) | 0.430 g | — | |
| Valine (EAA, BCAA) | 0.597 g | — | |
| Arginine (conditionally essential) | 2.02 g | — | |
| Histidine (EAA) | 0.343 g | — | |
| Alanine | 0.590 g | — | |
| Aspartic acid | 1.29 g | — | |
| Glutamic acid | 2.99 g | — | |
| Glycine (conditionally essential) | 0.690 g | — | |
| Proline (conditionally essential) | 0.780 g | — | |
| Serine | 0.780 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.377 g | — | |
| Daidzein | 0.020 mg | — | |
| Genistein | 0.010 mg | — | |
| Proanthocyanidin dimers | 5.65 mg | — | |
| Proanthocyanidin trimers | 7.19 mg | — | |
| Proanthocyanidin 4-6mers | 22.0 mg | — | |
| Proanthocyanidin 7-10mers | 5.41 mg | — | |
| Proanthocyanidin polymers (>10mers) | 20.0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 10.0 mg | — | |
| Choline from phosphatidylcholine | 21.0 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 7.30 mg | — | |
| Total Choline | 39.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.025 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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