Bran raw vs. Adzuki bean — In-Depth Nutrition Comparison
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The main differences between bran raw and adzuki bean
- Bran raw has more manganese, selenium, vitamin B1, phosphorus, and magnesium; however, adzuki bean has more folate, copper, potassium, zinc, and vitamin B6.
- Daily need coverage for manganese for bran raw is 170% higher.
- Adzuki bean has 15 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while adzuki bean has 3.1µg.
- Bran raw has a higher glycemic index than adzuki bean.
Food types used in this article are Oat bran, raw and Beans, adzuki, mature seeds, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +85% |
| Contains more PhosphorusPhosphorus | +92.7% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +225.4% |
| Contains more SeleniumSelenium | +1358.1% |
| Contains more CalciumCalcium | +13.8% |
| Contains more PotassiumPotassium | +121.6% |
| Contains more CopperCopper | +171.5% |
| Contains more ZincZinc | +62.1% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +157.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +181.6% |
| Contains more Vitamin B6Vitamin B6 | +112.7% |
| Contains more FolateFolate | +1096.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
19.87 g
Fats:
0.53 g
Carbs:
62.9 g
Water:
13.44 g
Other:
3.26 g
| Contains more FatsFats | +1226.4% |
| Contains more ProteinProtein | +14.9% |
| Contains more WaterWater | +105.2% |
| Contains more OtherOther | +12.4% |
~equal in
Carbs
~62.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
Saturated fat:
Sat. Fat
0.191 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +4652% |
| Contains more Poly. FatPolyunsaturated fat | +2347.8% |
| Contains less Sat. FatSaturated fat | -85.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 5.63mg | 1.73mg | 170% |
| Folate | 52µg | 622µg | 143% |
| Copper | 0.403mg | 1.094mg | 77% |
| Selenium | 45.2µg | 3.1µg | 77% |
| Vitamin B1 | 1.17mg | 0.455mg | 60% |
| Phosphorus | 734mg | 381mg | 50% |
| Magnesium | 235mg | 127mg | 26% |
| Potassium | 566mg | 1254mg | 20% |
| Polyunsaturated fat | 2.766g | 0.113g | 18% |
| Zinc | 3.11mg | 5.04mg | 18% |
| Vitamin B6 | 0.165mg | 0.351mg | 14% |
| Fiber | 15.4g | 12.7g | 11% |
| Vitamin B3 | 0.934mg | 2.63mg | 11% |
| Fats | 7.03g | 0.53g | 10% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 2.376g | 0.05g | 6% |
| Iron | 5.41mg | 4.98mg | 5% |
| Saturated fat | 1.328g | 0.191g | 5% |
| Protein | 17.3g | 19.87g | 5% |
| Calories | 246kcal | 329kcal | 4% |
| Vitamin K | 3.2µg | 3% | |
| Calcium | 58mg | 66mg | 1% |
| Carbs | 66.22g | 62.9g | 1% |
| Net carbs | 50.82g | 50.2g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 4mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B2 | 0.22mg | 0.22mg | 0% |
| Vitamin B5 | 1.494mg | 1.471mg | 0% |
| Tryptophan | 0.335mg | 0.191mg | 0% |
| Threonine | 0.502mg | 0.674mg | 0% |
| Isoleucine | 0.668mg | 0.791mg | 0% |
| Leucine | 1.374mg | 1.668mg | 0% |
| Lysine | 0.76mg | 1.497mg | 0% |
| Methionine | 0.335mg | 0.21mg | 0% |
| Phenylalanine | 0.908mg | 1.052mg | 0% |
| Valine | 0.964mg | 1.023mg | 0% |
| Histidine | 0.41mg | 0.524mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
65%
Minerals Daily Need Coverage Score
195%
132%
Comparison summary
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 1mg)
Which food is cheaper?
Bran raw is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Adzuki bean is lower in Saturated fat (difference - 1.137g)
Which food is lower in glycemic index?
Adzuki bean is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.