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  6. Bran raw vs. Lupin Bean Raw

Bran raw vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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How are Bran raw and Lupin Bean Raw different?

  • Bran raw is higher in Manganese, Selenium, Vitamin B1, Phosphorus, and Vitamin B5, however, Lupin Bean Raw is richer in Folate, Copper, Zinc, Vitamin B6, and Fiber.
  • Daily need coverage for Manganese from Bran raw is 141% higher.
  • Bran raw contains 6 times more Selenium than Lupin Bean Raw. While Bran raw contains 45.2µg of Selenium, Lupin Bean Raw contains only 8.2µg.

Oat bran, raw and Lupins, mature seeds, raw are the varieties used in this article.

Infographic

Bran raw vs Lupin 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.
Bran raw
Bran raw
6
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Iron +24.1%
Contains more Magnesium +18.7%
Contains more Phosphorus +66.8%
Contains less Sodium -73.3%
Contains more Manganese +136.4%
Contains more Selenium +451.2%
Contains more Calcium +203.4%
Contains more Potassium +79%
Contains more Zinc +52.7%
Contains more Copper +153.6%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Iron +24.1%
Contains more Magnesium +18.7%
Contains more Phosphorus +66.8%
Contains less Sodium -73.3%
Contains more Manganese +136.4%
Contains more Selenium +451.2%
Contains more Calcium +203.4%
Contains more Potassium +79%
Contains more Zinc +52.7%
Contains more Copper +153.6%

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.
Bran raw
Bran raw
4
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Vitamin B1 +82.8%
Contains more Vitamin B5 +99.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +116.4%
Contains more Folate +582.7%
Equal in Vitamin B2 - 0.22
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin B1 +82.8%
Contains more Vitamin B5 +99.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +116.4%
Contains more Folate +582.7%
Equal in Vitamin B2 - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
1
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Carbs +64%
Contains more Protein +109.1%
Contains more Fats +38.5%
Contains more Water +59.4%
Contains more Other +13.1%
Bran raw
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
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more Carbs +64%
Contains more Protein +109.1%
Contains more Fats +38.5%
Contains more Water +59.4%
Contains more Other +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Lupin Bean Raw
Lupin Bean Raw
Contains more Polyunsaturated fat +13.4%
Contains less Saturated Fat -13%
Contains more Monounsaturated Fat +65.8%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Polyunsaturated fat +13.4%
Contains less Saturated Fat -13%
Contains more Monounsaturated Fat +65.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Lupin Bean Raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Lupin Bean Raw Opinion
Net carbs 50.82g 21.47g Bran raw
Protein 17.3g 36.17g Lupin Bean Raw
Fats 7.03g 9.74g Lupin Bean Raw
Carbs 66.22g 40.37g Bran raw
Calories 246kcal 371kcal Lupin Bean Raw
Sugar 1.45g Lupin Bean Raw
Fiber 15.4g 18.9g Lupin Bean Raw
Calcium 58mg 176mg Lupin Bean Raw
Iron 5.41mg 4.36mg Bran raw
Magnesium 235mg 198mg Bran raw
Phosphorus 734mg 440mg Bran raw
Potassium 566mg 1013mg Lupin Bean Raw
Sodium 4mg 15mg Bran raw
Zinc 3.11mg 4.75mg Lupin Bean Raw
Copper 0.403mg 1.022mg Lupin Bean Raw
Manganese 5.63mg 2.382mg Bran raw
Selenium 45.2µg 8.2µg Bran raw
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 4.8mg Lupin Bean Raw
Vitamin B1 1.17mg 0.64mg Bran raw
Vitamin B2 0.22mg 0.22mg
Vitamin B3 0.934mg 2.19mg Lupin Bean Raw
Vitamin B5 1.494mg 0.75mg Bran raw
Vitamin B6 0.165mg 0.357mg Lupin Bean Raw
Folate 52µg 355µg Lupin Bean Raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.289mg Bran raw
Threonine 0.502mg 1.331mg Lupin Bean Raw
Isoleucine 0.668mg 1.615mg Lupin Bean Raw
Leucine 1.374mg 2.743mg Lupin Bean Raw
Lysine 0.76mg 1.933mg Lupin Bean Raw
Methionine 0.335mg 0.255mg Bran raw
Phenylalanine 0.908mg 1.435mg Lupin Bean Raw
Valine 0.964mg 1.51mg Lupin Bean Raw
Histidine 0.41mg 1.03mg Lupin Bean Raw
Saturated Fat 1.328g 1.156g Lupin Bean Raw
Monounsaturated Fat 2.376g 3.94g Lupin Bean Raw
Polyunsaturated fat 2.766g 2.439g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Lupin Bean Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
195%
Bran raw
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.172g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 11mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.