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Bran vs Cowpea - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Cowpea
Cowpea is lower in Saturated Fat (difference - 1.19g)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 1.85g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (42)

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 Cowpea
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Cowpea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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
8
Cowpea
Mineral Summary Score
84
Bran
28
Cowpea

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
7
:
0
Cowpea
Contains more Iron +115.5%
Contains more Calcium +141.7%
Contains more Potassium +103.6%
Contains more Magnesium +343.4%
Contains more Copper +50.4%
Contains more Zinc +141.1%
Contains more Phosphorus +370.5%
Equal in Sodium - 4
Contains more Iron +115.5%
Contains more Calcium +141.7%
Contains more Potassium +103.6%
Contains more Magnesium +343.4%
Contains more Copper +50.4%
Contains more Zinc +141.1%
Contains more Phosphorus +370.5%
Equal in Sodium - 4

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
7
:
2
Cowpea
Contains more Vitamin E +260.7%
Contains more Vitamin B1 +479.2%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +88.7%
Contains more Vitamin B5 +263.5%
Contains more Vitamin B6 +65%
Contains more Vitamin K +88.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +260.7%
Contains more Vitamin B1 +479.2%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +88.7%
Contains more Vitamin B5 +263.5%
Contains more Vitamin B6 +65%
Contains more Vitamin K +88.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

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
46%
Cowpea
Carbohydrates
66%
Bran
21%
Cowpea
Fats
32%
Bran
2%
Cowpea

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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 Cowpea Opinion
Calories 246 116 Bran
Protein 17.3 7.73 Bran
Fats 7.03 0.53 Bran
Vitamin C 0 0.4 Cowpea
Carbs 66.22 20.76 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 2.51 Bran
Calcium 58 24 Bran
Potassium 566 278 Bran
Magnesium 235 53 Bran
Sugars 1.45 3.3 Cowpea
Fiber 15.4 6.5 Bran
Copper 0.403 0.268 Bran
Zinc 3.11 1.29 Bran
Starch
Phosphorus 734 156 Bran
Sodium 4 4
Vitamin A 0 15 Cowpea
Vitamin E 1.01 0.28 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.202 Bran
Vitamin B2 0.22 0.055 Bran
Vitamin B3 0.934 0.495 Bran
Vitamin B5 1.494 0.411 Bran
Vitamin B6 0.165 0.1 Bran
Vitamin B12 0 0
Vitamin K 3.2 1.7 Bran
Folic acid (B9) 0 0
Trans Fat 0 Bran
Saturated Fat 1.328 0.138 Cowpea
Monounsaturated Fat 2.376 0.044 Bran
Polyunsaturated fat 2.766 0.225 Bran
Tryptophan 0.335 0.095 Bran
Threonine 0.502 0.294 Bran
Isoleucine 0.668 0.314 Bran
Leucine 1.374 0.592 Bran
Lysine 0.76 0.523 Bran
Methionine 0.335 0.11 Bran
Phenylalanine 0.908 0.451 Bran
Valine 0.964 0.368 Bran
Histidine 0.41 0.24 Bran
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.