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  6. Fava beans vs. Bran

Fava beans vs. Bran — In-Depth Nutrition Comparison

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What are the differences between fava beans and bran?

  • Fava beans are higher in folate, copper, fiber, iron, and potassium, yet bran is higher in manganese, selenium, and vitamin B1.
  • Fava beans' daily need coverage for folate is 25% more.
  • Fava beans have 5 times more vitamin B3 than bran. While fava beans have 0.711mg of vitamin B3, bran has only 0.144mg.
  • The glycemic index of bran is lower.

We used Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Oat bran, cooked types in this article.

Infographic

Fava beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +191.3%
Contains more IronIron +70.5%
Contains more CopperCopper +292.4%
Contains more ZincZinc +90.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +129%
Contains more SeleniumSelenium +196.2%
~equal in Magnesium ~40mg
~equal in Phosphorus ~119mg

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Bran
Bran
2
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +161.8%
Contains more Vitamin B3Vitamin B3 +393.8%
Contains more Vitamin B6Vitamin B6 +188%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +64.9%
Contains more Vitamin B5Vitamin B5 +38.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Bran DV% diff.
Folate 104µg 6µg 25%
Manganese 0.421mg 0.964mg 24%
Copper 0.259mg 0.066mg 21%
Fiber 5.4g 2.6g 11%
Protein 7.6g 3.21g 9%
Selenium 2.6µg 7.7µg 9%
Iron 1.5mg 0.88mg 8%
Choline 30.6mg 6%
Vitamin B1 0.097mg 0.16mg 5%
Potassium 268mg 92mg 5%
Vitamin B6 0.072mg 0.025mg 4%
Vitamin B3 0.711mg 0.144mg 4%
Vitamin B2 0.089mg 0.034mg 4%
Calories 110kcal 40kcal 4%
Zinc 1.01mg 0.53mg 4%
Carbs 19.65g 11.44g 3%
Calcium 36mg 10mg 3%
Vitamin K 2.9µg 2%
Phosphorus 125mg 119mg 1%
Polyunsaturated fat 0.164g 0.339g 1%
Monounsaturated fat 0.079g 0.291g 1%
Vitamin B5 0.157mg 0.217mg 1%
Fats 0.4g 0.86g 1%
Magnesium 43mg 40mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 8.84g N/A
Sugar 1.82g N/A
Sodium 5mg 1mg 0%
Vitamin E 0.02mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.066g 0.163g 0%
Tryptophan 0.072mg 0.057mg 0%
Threonine 0.27mg 0.086mg 0%
Isoleucine 0.306mg 0.114mg 0%
Leucine 0.572mg 0.235mg 0%
Lysine 0.486mg 0.13mg 0%
Methionine 0.062mg 0.057mg 0%
Phenylalanine 0.321mg 0.155mg 0%
Valine 0.338mg 0.165mg 0%
Histidine 0.193mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +136.8%
Contains more CarbsCarbs +71.8%
Contains more OtherOther +65.3%
Contains more FatsFats +115%
Contains more WaterWater +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -59.5%
Contains more Mono. FatMonounsaturated fat +268.4%
Contains more Poly. FatPolyunsaturated fat +106.7%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.