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  6. Broad bean raw vs. Bran raw

Broad bean raw vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between broad bean raw and bran raw?

  • Broad bean raw is richer in vitamin K and folate, yet bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, and vitamin B5.
  • Bran raw's daily need coverage for manganese is 216% higher.
  • Broad bean raw has 13 times more vitamin K than bran raw. Broad bean raw has 40.9µg of vitamin K, while bran raw has 3.2µg.
  • Bran raw has a lower glycemic index than broad bean raw.

We used Beans, fava, in pod, raw and Oat bran, raw types in this comparison.

Infographic

Broad bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +612.1%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +70.5%
Contains more IronIron +249%
Contains more ZincZinc +211%
Contains more PhosphorusPhosphorus +469%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +751.7%
Contains more SeleniumSelenium +5550%
~equal in Copper ~0.403mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14.9%
Contains more Vitamin B2Vitamin B2 +31.8%
Contains more Vitamin B3Vitamin B3 +140.8%
Contains more Vitamin KVitamin K +1178.1%
Contains more FolateFolate +184.6%
Contains more Vitamin B1Vitamin B1 +779.7%
Contains more Vitamin B5Vitamin B5 +564%
Contains more Vitamin B6Vitamin B6 +58.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Bran raw DV% diff.
Manganese 0.661mg 5.63mg 216%
Vitamin B1 0.133mg 1.17mg 86%
Phosphorus 129mg 734mg 86%
Selenium 0.8µg 45.2µg 81%
Magnesium 33mg 235mg 48%
Iron 1.55mg 5.41mg 48%
Fiber 7.5g 15.4g 32%
Vitamin K 40.9µg 3.2µg 31%
Vitamin B5 0.225mg 1.494mg 25%
Folate 148µg 52µg 24%
Protein 7.92g 17.3g 19%
Zinc 1mg 3.11mg 19%
Polyunsaturated fat 0.342g 2.766g 16%
Carbs 17.63g 66.22g 16%
Fats 0.73g 7.03g 10%
Vitamin B3 2.249mg 0.934mg 8%
Calories 88kcal 246kcal 8%
Potassium 332mg 566mg 7%
Saturated fat 0.118g 1.328g 6%
Choline 32.2mg 6%
Monounsaturated fat 0.104g 2.376g 6%
Vitamin B2 0.29mg 0.22mg 5%
Vitamin B6 0.104mg 0.165mg 5%
Vitamin C 3.7mg 0mg 4%
Vitamin A 17µg 0µg 2%
Calcium 37mg 58mg 2%
Vitamin E 1.16mg 1.01mg 1%
Sodium 25mg 4mg 1%
Net carbs 10.13g 50.82g N/A
Sugar 9.21g 1.45g N/A
Copper 0.402mg 0.403mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
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 WaterWater +1008.4%
Contains more ProteinProtein +118.4%
Contains more FatsFats +863%
Contains more CarbsCarbs +275.6%
Contains more OtherOther +158.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +2184.6%
Contains more Poly. FatPolyunsaturated fat +708.8%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.