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  6. Winged bean vs. Bran

Winged bean vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Winged bean and Bran

  • Winged bean has more Copper, Vitamin B1, Potassium, Iron, Vitamin B3, Vitamin B2, and Zinc, however, Bran is higher in Manganese, Selenium, and Phosphorus.
  • Winged bean covers your daily need of Copper 147% more than Bran.
  • Winged bean has 11 times more Vitamin B3 than Bran. While Winged bean has 1.64mg of Vitamin B3, Bran has only 0.144mg.

These are the specific foods used in this comparison Winged bean tuber, raw and Oat bran, cooked.

Infographic

Winged bean vs Bran 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.
Winged bean
Winged bean
5
:
5
Bran
Bran
Contains more Calcium +200%
Contains more Iron +127.3%
Contains more Potassium +537%
Contains more Zinc +162.3%
Contains more Copper +2000%
Contains more Magnesium +66.7%
Contains more Phosphorus +164.4%
Contains less Sodium -97.1%
Contains more Manganese +81.2%
Contains more Selenium +1000%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +200%
Contains more Iron +127.3%
Contains more Potassium +537%
Contains more Zinc +162.3%
Contains more Copper +2000%
Contains more Magnesium +66.7%
Contains more Phosphorus +164.4%
Contains less Sodium -97.1%
Contains more Manganese +81.2%
Contains more Selenium +1000%

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.
Winged bean
Winged bean
5
:
1
Bran
Bran
Contains more Vitamin B1 +136.9%
Contains more Vitamin B2 +338.2%
Contains more Vitamin B3 +1038.9%
Contains more Vitamin B6 +200%
Contains more Folate +216.7%
Contains more Vitamin B5 +87.1%
Winged bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
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%
Contains more Vitamin B1 +136.9%
Contains more Vitamin B2 +338.2%
Contains more Vitamin B3 +1038.9%
Contains more Vitamin B6 +200%
Contains more Folate +216.7%
Contains more Vitamin B5 +87.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Bran
Bran
Contains more Protein +261.4%
Contains more Carbs +145.6%
Contains more Other +308.2%
Contains more Water +46.3%
Equal in Fats - 0.86
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +261.4%
Contains more Carbs +145.6%
Contains more Other +308.2%
Contains more Water +46.3%
Equal in Fats - 0.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
0
:
3
Bran
Bran
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +24.4%
Contains more Polyunsaturated fat +94.8%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +24.4%
Contains more Polyunsaturated fat +94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Bran Opinion
Net carbs 28.1g 8.84g Winged bean
Protein 11.6g 3.21g Winged bean
Fats 0.9g 0.86g Winged bean
Carbs 28.1g 11.44g Winged bean
Calories 148kcal 40kcal Winged bean
Fiber 2.6g Bran
Calcium 30mg 10mg Winged bean
Iron 2mg 0.88mg Winged bean
Magnesium 24mg 40mg Bran
Phosphorus 45mg 119mg Bran
Potassium 586mg 92mg Winged bean
Sodium 35mg 1mg Bran
Zinc 1.39mg 0.53mg Winged bean
Copper 1.386mg 0.066mg Winged bean
Manganese 0.532mg 0.964mg Bran
Selenium 0.7µg 7.7µg Bran
Vitamin B1 0.379mg 0.16mg Winged bean
Vitamin B2 0.149mg 0.034mg Winged bean
Vitamin B3 1.64mg 0.144mg Winged bean
Vitamin B5 0.116mg 0.217mg Bran
Vitamin B6 0.075mg 0.025mg Winged bean
Folate 19µg 6µg Winged bean
Tryptophan 0.252mg 0.057mg Winged bean
Threonine 0.451mg 0.086mg Winged bean
Isoleucine 0.425mg 0.114mg Winged bean
Leucine 0.64mg 0.235mg Winged bean
Lysine 0.592mg 0.13mg Winged bean
Methionine 0.143mg 0.057mg Winged bean
Phenylalanine 0.451mg 0.155mg Winged bean
Valine 0.599mg 0.165mg Winged bean
Histidine 0.241mg 0.07mg Winged bean
Saturated Fat 0.222g 0.163g Bran
Monounsaturated Fat 0.234g 0.291g Bran
Polyunsaturated fat 0.174g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Bran
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
17%
Winged bean
6%
Bran
Minerals Daily Need Coverage Score
75%
Winged bean
33%
Bran

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.5)
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.