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  6. Broad bean vs. Bran

Broad bean vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Broad bean and Bran

  • Broad bean has more Vitamin C, Folate, Iron, and Vitamin B3, however, Bran is higher in Manganese, Selenium, and Phosphorus.
  • Bran covers your daily need of Manganese 31% more than Broad bean.

These are the specific foods used in this comparison Broadbeans, immature seeds, cooked, boiled, drained, without salt and Oat bran, cooked.

Infographic

Broad 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.
Broad bean
Broad bean
3
:
7
Bran
Bran
Contains more Calcium +80%
Contains more Iron +70.5%
Contains more Potassium +109.8%
Contains more Magnesium +29%
Contains more Phosphorus +63%
Contains less Sodium -97.6%
Contains more Zinc +12.8%
Contains more Manganese +269.3%
Contains more Selenium +670%
Equal in Copper - 0.066
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +80%
Contains more Iron +70.5%
Contains more Potassium +109.8%
Contains more Magnesium +29%
Contains more Phosphorus +63%
Contains less Sodium -97.6%
Contains more Zinc +12.8%
Contains more Manganese +269.3%
Contains more Selenium +670%
Equal in Copper - 0.066

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.
Broad bean
Broad bean
6
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +164.7%
Contains more Vitamin B3 +733.3%
Contains more Vitamin B6 +16%
Contains more Folate +866.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +228.8%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +164.7%
Contains more Vitamin B3 +733.3%
Contains more Vitamin B6 +16%
Contains more Folate +866.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +228.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
2
:
3
Bran
Bran
Contains more Protein +49.5%
Contains more Other +83.7%
Contains more Fats +72%
Contains more Carbs +13.3%
Equal in Water - 84
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +49.5%
Contains more Other +83.7%
Contains more Fats +72%
Contains more Carbs +13.3%
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Bran
Bran
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +1355%
Contains more Polyunsaturated fat +11.9%
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +1355%
Contains more Polyunsaturated fat +11.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Bran Opinion
Net carbs 6.5g 8.84g Bran
Protein 4.8g 3.21g Broad bean
Fats 0.5g 0.86g Bran
Carbs 10.1g 11.44g Bran
Calories 62kcal 40kcal Broad bean
Fiber 3.6g 2.6g Broad bean
Calcium 18mg 10mg Broad bean
Iron 1.5mg 0.88mg Broad bean
Magnesium 31mg 40mg Bran
Phosphorus 73mg 119mg Bran
Potassium 193mg 92mg Broad bean
Sodium 41mg 1mg Bran
Zinc 0.47mg 0.53mg Bran
Copper 0.06mg 0.066mg Bran
Manganese 0.261mg 0.964mg Bran
Selenium 1µg 7.7µg Bran
Vitamin A 270IU 0IU Broad bean
Vitamin A RAE 14µg 0µg Broad bean
Vitamin C 19.8mg 0mg Broad bean
Vitamin B1 0.128mg 0.16mg Bran
Vitamin B2 0.09mg 0.034mg Broad bean
Vitamin B3 1.2mg 0.144mg Broad bean
Vitamin B5 0.066mg 0.217mg Bran
Vitamin B6 0.029mg 0.025mg Broad bean
Folate 58µg 6µg Broad bean
Tryptophan 0.048mg 0.057mg Bran
Threonine 0.178mg 0.086mg Broad bean
Isoleucine 0.215mg 0.114mg Broad bean
Leucine 0.37mg 0.235mg Broad bean
Lysine 0.313mg 0.13mg Broad bean
Methionine 0.037mg 0.057mg Bran
Phenylalanine 0.195mg 0.155mg Broad bean
Valine 0.235mg 0.165mg Broad bean
Histidine 0.115mg 0.07mg Broad bean
Saturated Fat 0.142g 0.163g Broad bean
Monounsaturated Fat 0.02g 0.291g Bran
Polyunsaturated fat 0.303g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Broad bean
6%
Bran
Minerals Daily Need Coverage Score
21%
Broad bean
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.021g)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 23)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.