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  6. Bran raw vs. Broad bean raw

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

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

  • Bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, and vitamin B5, yet broad bean raw is richer in vitamin K and folate.
  • Bran raw's daily need coverage for manganese is 216% higher.
  • Bran raw has 57 times more selenium than broad bean raw. Bran raw has 45.2µg of selenium, while broad bean raw has 0.8µg.
  • Bran raw has a lower glycemic index than broad bean raw.

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

Infographic

Bran raw vs Broad bean 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 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 ~0.402mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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%
Contains more Vitamin B1Vitamin B1 +779.7%
Contains more Vitamin B5Vitamin B5 +564%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Broad bean raw DV% diff.
Manganese 5.63mg 0.661mg 216%
Vitamin B1 1.17mg 0.133mg 86%
Phosphorus 734mg 129mg 86%
Selenium 45.2µg 0.8µg 81%
Magnesium 235mg 33mg 48%
Iron 5.41mg 1.55mg 48%
Fiber 15.4g 7.5g 32%
Vitamin K 3.2µg 40.9µg 31%
Vitamin B5 1.494mg 0.225mg 25%
Folate 52µg 148µg 24%
Protein 17.3g 7.92g 19%
Zinc 3.11mg 1mg 19%
Polyunsaturated fat 2.766g 0.342g 16%
Carbs 66.22g 17.63g 16%
Fats 7.03g 0.73g 10%
Vitamin B3 0.934mg 2.249mg 8%
Calories 246kcal 88kcal 8%
Potassium 566mg 332mg 7%
Saturated fat 1.328g 0.118g 6%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 0.104g 6%
Vitamin B2 0.22mg 0.29mg 5%
Vitamin B6 0.165mg 0.104mg 5%
Vitamin C 0mg 3.7mg 4%
Vitamin A 0µg 17µg 2%
Calcium 58mg 37mg 2%
Vitamin E 1.01mg 1.16mg 1%
Sodium 4mg 25mg 1%
Net carbs 50.82g 10.13g N/A
Sugar 1.45g 9.21g N/A
Copper 0.403mg 0.402mg 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
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +118.4%
Contains more FatsFats +863%
Contains more CarbsCarbs +275.6%
Contains more OtherOther +158.9%
Contains more WaterWater +1008.4%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +2184.6%
Contains more Poly. FatPolyunsaturated fat +708.8%
Contains less Sat. FatSaturated fat -91.1%

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