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  6. Bran vs. Broad bean

Bran vs. Broad bean — In-Depth Nutrition Comparison

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Summary of differences between Bran and Broad bean

  • Bran has more Manganese, Selenium, and Phosphorus, however, Broad bean is higher in Vitamin C, Folate, Iron, and Vitamin B3.
  • Bran covers your daily need of Manganese 31% more than Broad bean.
  • Bran has 8 times more Selenium than Broad bean. While Bran has 7.7µg of Selenium, Broad bean has only 1µg.

These are the specific foods used in this comparison Oat bran, cooked and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Bran vs Broad bean 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
7
:
3
Broad bean
Broad bean
Contains more Magnesium +29%
Contains more Phosphorus +63%
Contains less Sodium -97.6%
Contains more Zinc +12.8%
Contains more Manganese +269.3%
Contains more Selenium +670%
Contains more Calcium +80%
Contains more Iron +70.5%
Contains more Potassium +109.8%
Equal in Copper - 0.06
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Magnesium +29%
Contains more Phosphorus +63%
Contains less Sodium -97.6%
Contains more Zinc +12.8%
Contains more Manganese +269.3%
Contains more Selenium +670%
Contains more Calcium +80%
Contains more Iron +70.5%
Contains more Potassium +109.8%
Equal in Copper - 0.06

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
2
:
6
Broad bean
Broad bean
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +228.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +164.7%
Contains more Vitamin B3 +733.3%
Contains more Vitamin B6 +16%
Contains more Folate +866.7%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +228.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +164.7%
Contains more Vitamin B3 +733.3%
Contains more Vitamin B6 +16%
Contains more Folate +866.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Broad bean
Broad bean
Contains more Fats +72%
Contains more Carbs +13.3%
Contains more Protein +49.5%
Contains more Other +83.7%
Equal in Water - 83.7
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Fats +72%
Contains more Carbs +13.3%
Contains more Protein +49.5%
Contains more Other +83.7%
Equal in Water - 83.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Broad bean
Broad bean
Contains more Monounsaturated Fat +1355%
Contains more Polyunsaturated fat +11.9%
Contains less Saturated Fat -12.9%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +1355%
Contains more Polyunsaturated fat +11.9%
Contains less Saturated Fat -12.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Broad bean
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Broad bean Opinion
Net carbs 8.84g 6.5g Bran
Protein 3.21g 4.8g Broad bean
Fats 0.86g 0.5g Bran
Carbs 11.44g 10.1g Bran
Calories 40kcal 62kcal Broad bean
Fiber 2.6g 3.6g Broad bean
Calcium 10mg 18mg Broad bean
Iron 0.88mg 1.5mg Broad bean
Magnesium 40mg 31mg Bran
Phosphorus 119mg 73mg Bran
Potassium 92mg 193mg Broad bean
Sodium 1mg 41mg Bran
Zinc 0.53mg 0.47mg Bran
Copper 0.066mg 0.06mg Bran
Manganese 0.964mg 0.261mg Bran
Selenium 7.7µg 1µg Bran
Vitamin A 0IU 270IU Broad bean
Vitamin A RAE 0µg 14µg Broad bean
Vitamin C 0mg 19.8mg Broad bean
Vitamin B1 0.16mg 0.128mg Bran
Vitamin B2 0.034mg 0.09mg Broad bean
Vitamin B3 0.144mg 1.2mg Broad bean
Vitamin B5 0.217mg 0.066mg Bran
Vitamin B6 0.025mg 0.029mg Broad bean
Folate 6µg 58µg Broad bean
Tryptophan 0.057mg 0.048mg Bran
Threonine 0.086mg 0.178mg Broad bean
Isoleucine 0.114mg 0.215mg Broad bean
Leucine 0.235mg 0.37mg Broad bean
Lysine 0.13mg 0.313mg Broad bean
Methionine 0.057mg 0.037mg Bran
Phenylalanine 0.155mg 0.195mg Broad bean
Valine 0.165mg 0.235mg Broad bean
Histidine 0.07mg 0.115mg Broad bean
Saturated Fat 0.163g 0.142g Broad bean
Monounsaturated Fat 0.291g 0.02g Bran
Polyunsaturated fat 0.339g 0.303g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Bran
18%
Broad bean
Minerals Daily Need Coverage Score
33%
Bran
21%
Broad bean

Comparison summary

Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.021g)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 23)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.