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  6. Bran raw vs. Chickpea raw

Bran raw vs. Chickpea raw — In-Depth Nutrition Comparison

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How are bran raw and chickpea raw different?

  • Bran raw is higher in selenium, phosphorus, vitamin B1, magnesium, iron, and fiber; however, chickpea raw is richer in manganese, folate, vitamin B6, and copper.
  • Daily need coverage for manganese for chickpea raw is 682% higher.
  • Chickpea raw has a lower glycemic index (36) than bran raw (56).

Oat bran, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

Infographic

Bran raw vs Chickpea 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more MagnesiumMagnesium +197.5%
Contains more IronIron +25.5%
Contains more ZincZinc +12.7%
Contains more PhosphorusPhosphorus +191.3%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +26.9%
Contains more CopperCopper +62.8%
Contains more ManganeseManganese +278.4%
~equal in Calcium ~57mg

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin EVitamin E +23.2%
Contains more Vitamin B1Vitamin B1 +145.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +65%
Contains more Vitamin B6Vitamin B6 +224.2%
Contains more Vitamin KVitamin K +181.3%
Contains more FolateFolate +971.2%
Contains more CholineCholine +208.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.212mg
~equal in Vitamin B5 ~1.588mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Chickpea raw DV% diff.
Manganese 5.63mg 21.306mg 682%
Folate 52µg 557µg 126%
Selenium 45.2µg 0µg 82%
Phosphorus 734mg 252mg 69%
Vitamin B1 1.17mg 0.477mg 58%
Magnesium 235mg 79mg 37%
Vitamin B6 0.165mg 0.535mg 28%
Copper 0.403mg 0.656mg 28%
Iron 5.41mg 4.31mg 14%
Fiber 15.4g 12.2g 13%
Choline 32.2mg 99.3mg 12%
Calories 246kcal 378kcal 7%
Protein 17.3g 20.47g 6%
Vitamin K 3.2µg 9µg 5%
Vitamin C 0mg 4mg 4%
Potassium 566mg 718mg 4%
Vitamin B3 0.934mg 1.541mg 4%
Saturated fat 1.328g 0.603g 3%
Zinc 3.11mg 2.76mg 3%
Monounsaturated fat 2.376g 1.377g 2%
Vitamin B5 1.494mg 1.588mg 2%
Fats 7.03g 6.04g 2%
Sodium 4mg 24mg 1%
Vitamin E 1.01mg 0.82mg 1%
Carbs 66.22g 62.95g 1%
Vitamin B2 0.22mg 0.212mg 1%
Net carbs 50.82g 50.75g N/A
Calcium 58mg 57mg 0%
Sugar 1.45g 10.7g N/A
Vitamin A 0µg 3µg 0%
Polyunsaturated fat 2.766g 2.731g 0%
Tryptophan 0.335mg 0.2mg 0%
Threonine 0.502mg 0.766mg 0%
Isoleucine 0.668mg 0.882mg 0%
Leucine 1.374mg 1.465mg 0%
Lysine 0.76mg 1.377mg 0%
Methionine 0.335mg 0.27mg 0%
Phenylalanine 0.908mg 1.103mg 0%
Valine 0.964mg 0.865mg 0%
Histidine 0.41mg 0.566mg 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% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more FatsFats +16.4%
Contains more ProteinProtein +18.3%
Contains more WaterWater +17.3%
~equal in Carbs ~62.95g
~equal in Other ~2.86g

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +72.5%
Contains less Sat. FatSaturated fat -54.6%
~equal in Polyunsaturated fat ~2.731g

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.