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Bran vs Winged bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 1.45g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.106g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 31mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.5)
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 is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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 Winged bean
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Winged 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
12
Winged bean
Mineral Summary Score
84
Bran
46
Winged 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
6
:
Contains more Iron +170.5%
Contains more Calcium +93.3%
Contains more Magnesium +879.2%
Contains more Zinc +123.7%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Contains more Copper +243.9%
Equal in Potassium - 586
Contains more Iron +170.5%
Contains more Calcium +93.3%
Contains more Magnesium +879.2%
Contains more Zinc +123.7%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Contains more Copper +243.9%
Equal in Potassium - 586

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
6
:
Contains more Vitamin B1 +208.7%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B5 +1187.9%
Contains more Vitamin B6 +120%
Contains more Vitamin B3 +75.6%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B5 +1187.9%
Contains more Vitamin B6 +120%
Contains more Vitamin B3 +75.6%

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
70%
Winged bean
Carbohydrates
66%
Bran
28%
Winged bean
Fats
32%
Bran
4%
Winged 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 Winged bean Opinion
Calories 246 148 Bran
Protein 17.3 11.6 Bran
Fats 7.03 0.9 Bran
Vitamin C 0 0
Carbs 66.22 28.1 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 2 Bran
Calcium 58 30 Bran
Potassium 566 586 Winged bean
Magnesium 235 24 Bran
Sugars 1.45 Bran
Fiber 15.4 Bran
Copper 0.403 1.386 Winged bean
Zinc 3.11 1.39 Bran
Starch
Phosphorus 734 45 Bran
Sodium 4 35 Bran
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.379 Bran
Vitamin B2 0.22 0.149 Bran
Vitamin B3 0.934 1.64 Winged bean
Vitamin B5 1.494 0.116 Bran
Vitamin B6 0.165 0.075 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folic acid (B9) 0 0
Trans Fat 0 Bran
Saturated Fat 1.328 0.222 Winged bean
Monounsaturated Fat 2.376 0.234 Bran
Polyunsaturated fat 2.766 0.174 Bran
Tryptophan 0.335 0.252 Bran
Threonine 0.502 0.451 Bran
Isoleucine 0.668 0.425 Bran
Leucine 1.374 0.64 Bran
Lysine 0.76 0.592 Bran
Methionine 0.335 0.143 Bran
Phenylalanine 0.908 0.451 Bran
Valine 0.964 0.599 Bran
Histidine 0.41 0.241 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.