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  6. Bran raw vs. Lima beans

Bran raw vs. Lima beans — In-Depth Nutrition Comparison

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A recap on differences between bran raw and lima beans

  • Lima beans have less manganese, phosphorus, vitamin B1, selenium, magnesium, iron, fiber, vitamin B5, zinc, and copper.
  • Bran raw covers your daily manganese needs 222% more than lima beans.
  • Lima beans contain 10 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while lima beans contain 4.5µg.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Bran raw vs Lima beans 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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more MagnesiumMagnesium +446.5%
Contains more CalciumCalcium +241.2%
Contains more PotassiumPotassium +11.4%
Contains more IronIron +126.4%
Contains more CopperCopper +71.5%
Contains more ZincZinc +227.4%
Contains more PhosphorusPhosphorus +561.3%
Contains more ManganeseManganese +991.1%
Contains more SeleniumSelenium +904.4%
Contains less SodiumSodium -50%

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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin EVitamin E +461.1%
Contains more Vitamin B1Vitamin B1 +626.7%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +121.9%
Contains more Vitamin B5Vitamin B5 +254%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +59.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.161mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.5mg

All nutrients comparison - raw data values

Nutrient Bran raw Lima beans DV% diff.
Manganese 5.63mg 0.516mg 222%
Phosphorus 734mg 111mg 89%
Vitamin B1 1.17mg 0.161mg 84%
Selenium 45.2µg 4.5µg 74%
Magnesium 235mg 43mg 46%
Iron 5.41mg 2.39mg 38%
Fiber 15.4g 7g 34%
Vitamin B5 1.494mg 0.422mg 21%
Zinc 3.11mg 0.95mg 20%
Protein 17.3g 7.8g 19%
Copper 0.403mg 0.235mg 19%
Polyunsaturated fat 2.766g 0.171g 17%
Carbs 66.22g 20.88g 15%
Vitamin B2 0.22mg 0.055mg 13%
Fats 7.03g 0.38g 10%
Folate 52µg 83µg 8%
Calories 246kcal 115kcal 7%
Vitamin E 1.01mg 0.18mg 6%
Saturated fat 1.328g 0.089g 6%
Monounsaturated fat 2.376g 0.034g 6%
Calcium 58mg 17mg 4%
Vitamin B3 0.934mg 0.421mg 3%
Potassium 566mg 508mg 2%
Vitamin K 3.2µg 2µg 1%
Net carbs 50.82g 13.88g N/A
Sugar 1.45g 2.9g N/A
Sodium 4mg 2mg 0%
Vitamin B6 0.165mg 0.161mg 0%
Choline 32.2mg 32.5mg 0%
Tryptophan 0.335mg 0.092mg 0%
Threonine 0.502mg 0.337mg 0%
Isoleucine 0.668mg 0.411mg 0%
Leucine 1.374mg 0.673mg 0%
Lysine 0.76mg 0.523mg 0%
Methionine 0.335mg 0.099mg 0%
Phenylalanine 0.908mg 0.449mg 0%
Valine 0.964mg 0.469mg 0%
Histidine 0.41mg 0.238mg 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% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more ProteinProtein +121.8%
Contains more FatsFats +1750%
Contains more CarbsCarbs +217.1%
Contains more OtherOther +152.2%
Contains more WaterWater +965.5%

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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +6888.2%
Contains more Poly. FatPolyunsaturated fat +1517.5%
Contains less Sat. FatSaturated fat -93.3%

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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.