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Bran vs Soybean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 5.88g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.556g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Soybean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Soybean
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
54
Soybean
Mineral Summary Score
84
Bran
158
Soybean

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
1
:
Contains more Iron +190.2%
Contains more Calcium +377.6%
Contains more Potassium +217.5%
Contains more Magnesium +19.1%
Contains more Copper +311.4%
Contains more Zinc +57.2%
Contains less Sodium -50%
Equal in Phosphorus - 704
Contains more Iron +190.2%
Contains more Calcium +377.6%
Contains more Potassium +217.5%
Contains more Magnesium +19.1%
Contains more Copper +311.4%
Contains more Zinc +57.2%
Contains less Sodium -50%
Equal in Phosphorus - 704

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
3
:
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B5 +88.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +73.8%
Contains more Vitamin B6 +128.5%
Contains more Vitamin K +1368.8%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B5 +88.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +73.8%
Contains more Vitamin B6 +128.5%
Contains more Vitamin K +1368.8%

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
219%
Soybean
Carbohydrates
66%
Bran
30%
Soybean
Fats
32%
Bran
92%
Soybean

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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 Soybean Opinion
Calories 246 446 Soybean
Protein 17.3 36.49 Soybean
Fats 7.03 19.94 Soybean
Vitamin C 0 6 Soybean
Carbs 66.22 30.16 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 15.7 Soybean
Calcium 58 277 Soybean
Potassium 566 1797 Soybean
Magnesium 235 280 Soybean
Sugars 1.45 7.33 Soybean
Fiber 15.4 9.3 Bran
Copper 0.403 1.658 Soybean
Zinc 3.11 4.89 Soybean
Starch
Phosphorus 734 704 Bran
Sodium 4 2 Soybean
Vitamin A 0 22 Soybean
Vitamin E 1.01 0.85 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.874 Bran
Vitamin B2 0.22 0.87 Soybean
Vitamin B3 0.934 1.623 Soybean
Vitamin B5 1.494 0.793 Bran
Vitamin B6 0.165 0.377 Soybean
Vitamin B12 0 0
Vitamin K 3.2 47 Soybean
Folic acid (B9) 0 0
Trans Fat 0 Bran
Saturated Fat 1.328 2.884 Bran
Monounsaturated Fat 2.376 4.404 Soybean
Polyunsaturated fat 2.766 11.255 Soybean
Tryptophan 0.335 0.591 Soybean
Threonine 0.502 1.766 Soybean
Isoleucine 0.668 1.971 Soybean
Leucine 1.374 3.309 Soybean
Lysine 0.76 2.706 Soybean
Methionine 0.335 0.547 Soybean
Phenylalanine 0.908 2.122 Soybean
Valine 0.964 2.029 Soybean
Histidine 0.41 1.097 Soybean
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.