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  6. Bran raw vs. Adzuki bean

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

Bran raw vs Adzuki bean infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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%
~equal in Iron ~4.98mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0% 114% 51% 49% 88% 81% 0% 0% 467%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +181.6%
Contains more Vitamin B6Vitamin B6 +112.7%
Contains more FolateFolate +1096.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B5 ~1.471mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Adzuki bean 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%
Zinc 3.11mg 5.04mg 18%
Polyunsaturated fat 2.766g 0.113g 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%
Protein 17.3g 19.87g 5%
Iron 5.41mg 4.98mg 5%
Saturated fat 1.328g 0.191g 5%
Calories 246kcal 329kcal 4%
Vitamin K 3.2µg 3%
Carbs 66.22g 62.9g 1%
Calcium 58mg 66mg 1%
Protein per 100 calories 7g 6g N/A
Calories per 10 g protein 142kcal 166kcal N/A
Weight per 100 calories 41g 30g N/A
Unsaturated / Saturated Fat ratio 3.9 0.85 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 63% 13% 3%
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%
~equal in Carbs ~62.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
54% 14% 32%
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%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.