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Bran vs Black turtle bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 0.67g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 1.096g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Black turtle bean
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Bran
28
Black turtle bean
Mineral Summary Score
84
Bran
96
Black turtle bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
Contains more Magnesium +46.9%
Contains more Zinc +41.4%
Contains more Phosphorus +66.8%
Contains less Sodium -55.6%
Contains more Iron +60.8%
Contains more Calcium +175.9%
Contains more Potassium +165%
Contains more Copper +148.1%
Contains more Magnesium +46.9%
Contains more Zinc +41.4%
Contains more Phosphorus +66.8%
Contains less Sodium -55.6%
Contains more Iron +60.8%
Contains more Calcium +175.9%
Contains more Potassium +165%
Contains more Copper +148.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
Contains more Vitamin E +381%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +66.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +73.3%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +14%
Contains more Vitamin B5 +66.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +73.3%
Contains more Vitamin K +75%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
104%
Bran
128%
Black turtle bean
Carbohydrates
66%
Bran
63%
Black turtle bean
Fats
32%
Bran
4%
Black turtle bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Black turtle bean Opinion
Calories 246 339 Black turtle bean
Protein 17.3 21.25 Black turtle bean
Fats 7.03 0.9 Bran
Vitamin C 0 0
Carbs 66.22 63.25 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 8.7 Black turtle bean
Calcium 58 160 Black turtle bean
Potassium 566 1500 Black turtle bean
Magnesium 235 160 Bran
Sugars 1.45 2.12 Black turtle bean
Fiber 15.4 15.5 Black turtle bean
Copper 0.403 1 Black turtle bean
Zinc 3.11 2.2 Bran
Starch
Phosphorus 734 440 Bran
Sodium 4 9 Bran
Vitamin A 0 17 Black turtle bean
Vitamin E 1.01 0.21 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.9 Bran
Vitamin B2 0.22 0.193 Bran
Vitamin B3 0.934 1.955 Black turtle bean
Vitamin B5 1.494 0.899 Bran
Vitamin B6 0.165 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 3.2 5.6 Black turtle bean
Folic acid (B9) 0 0
Trans Fat 0 Bran
Saturated Fat 1.328 0.232 Black turtle bean
Monounsaturated Fat 2.376 0.078 Bran
Polyunsaturated fat 2.766 0.387 Bran
Tryptophan 0.335 0.252 Bran
Threonine 0.502 0.894 Black turtle bean
Isoleucine 0.668 0.938 Black turtle bean
Leucine 1.374 1.697 Black turtle bean
Lysine 0.76 1.459 Black turtle bean
Methionine 0.335 0.32 Bran
Phenylalanine 0.908 1.149 Black turtle bean
Valine 0.964 1.112 Black turtle bean
Histidine 0.41 0.592 Black turtle bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.