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  6. Soybean raw vs. Bran raw

Soybean raw vs. Bran raw — In-Depth Nutrition Comparison

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Differences between Soybean raw and Bran raw

  • Soybean raw has more Copper, Iron, Folate, Vitamin B2, Vitamin K, and Potassium, while Bran raw has more Manganese, Selenium, Vitamin B1, and Fiber.
  • Soybean raw's daily need coverage for Copper is 139% higher.
  • Bran raw contains 15 times less Vitamin K than Soybean raw. Soybean raw contains 47µg of Vitamin K, while Bran raw contains 3.2µg.

The food types used in this comparison are Soybeans, mature seeds, raw and Oat bran, raw.

Infographic

Soybean raw vs Bran raw 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.
Soybean raw
Soybean raw
7
:
3
Bran raw
Bran raw
Contains more Calcium +377.6%
Contains more Iron +190.2%
Contains more Magnesium +19.1%
Contains more Potassium +217.5%
Contains less Sodium -50%
Contains more Zinc +57.2%
Contains more Copper +311.4%
Contains more Manganese +123.7%
Contains more Selenium +153.9%
Equal in Phosphorus - 734
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +377.6%
Contains more Iron +190.2%
Contains more Magnesium +19.1%
Contains more Potassium +217.5%
Contains less Sodium -50%
Contains more Zinc +57.2%
Contains more Copper +311.4%
Contains more Manganese +123.7%
Contains more Selenium +153.9%
Equal in Phosphorus - 734

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.
Soybean raw
Soybean raw
7
:
3
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +73.8%
Contains more Vitamin B6 +128.5%
Contains more Folate +621.2%
Contains more Vitamin K +1368.8%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B5 +88.4%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +73.8%
Contains more Vitamin B6 +128.5%
Contains more Folate +621.2%
Contains more Vitamin K +1368.8%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B5 +88.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Bran raw
Bran raw
Contains more Protein +110.9%
Contains more Fats +183.6%
Contains more Water +30.4%
Contains more Other +67.9%
Contains more Carbs +119.6%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Protein +110.9%
Contains more Fats +183.6%
Contains more Water +30.4%
Contains more Other +67.9%
Contains more Carbs +119.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Bran raw
Bran raw
Contains more Monounsaturated Fat +85.4%
Contains more Polyunsaturated fat +306.9%
Contains less Saturated Fat -54%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +85.4%
Contains more Polyunsaturated fat +306.9%
Contains less Saturated Fat -54%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Bran raw Opinion
Net carbs 20.86g 50.82g Bran raw
Protein 36.49g 17.3g Soybean raw
Fats 19.94g 7.03g Soybean raw
Carbs 30.16g 66.22g Bran raw
Calories 446kcal 246kcal Soybean raw
Sugar 7.33g 1.45g Bran raw
Fiber 9.3g 15.4g Bran raw
Calcium 277mg 58mg Soybean raw
Iron 15.7mg 5.41mg Soybean raw
Magnesium 280mg 235mg Soybean raw
Phosphorus 704mg 734mg Bran raw
Potassium 1797mg 566mg Soybean raw
Sodium 2mg 4mg Soybean raw
Zinc 4.89mg 3.11mg Soybean raw
Copper 1.658mg 0.403mg Soybean raw
Manganese 2.517mg 5.63mg Bran raw
Selenium 17.8µg 45.2µg Bran raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 1.01mg Bran raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 1.17mg Bran raw
Vitamin B2 0.87mg 0.22mg Soybean raw
Vitamin B3 1.623mg 0.934mg Soybean raw
Vitamin B5 0.793mg 1.494mg Bran raw
Vitamin B6 0.377mg 0.165mg Soybean raw
Folate 375µg 52µg Soybean raw
Vitamin K 47µg 3.2µg Soybean raw
Tryptophan 0.591mg 0.335mg Soybean raw
Threonine 1.766mg 0.502mg Soybean raw
Isoleucine 1.971mg 0.668mg Soybean raw
Leucine 3.309mg 1.374mg Soybean raw
Lysine 2.706mg 0.76mg Soybean raw
Methionine 0.547mg 0.335mg Soybean raw
Phenylalanine 2.122mg 0.908mg Soybean raw
Valine 2.029mg 0.964mg Soybean raw
Histidine 1.097mg 0.41mg Soybean raw
Saturated Fat 2.884g 1.328g Bran raw
Monounsaturated Fat 4.404g 2.376g Soybean raw
Polyunsaturated fat 11.255g 2.766g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
46%
Bran raw
Minerals Daily Need Coverage Score
244%
Soybean raw
195%
Bran raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 5.88g)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 1.556g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3.4)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.