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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 for 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.
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +18.7%
Contains more IronIron +24.1%
Contains more PhosphorusPhosphorus +66.8%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +451.2%
Contains more CalciumCalcium +203.4%
Contains more PotassiumPotassium +79%
Contains more CopperCopper +153.6%
Contains more ZincZinc +52.7%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +82.8%
Contains more Vitamin B5Vitamin B5 +99.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +134.5%
Contains more Vitamin B6Vitamin B6 +116.4%
Contains more FolateFolate +582.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Lupin Bean Raw DV% diff.
Manganese 5.63mg 2.382mg 141%
Folate 52µg 355µg 76%
Copper 0.403mg 1.022mg 69%
Selenium 45.2µg 8.2µg 67%
Vitamin B1 1.17mg 0.64mg 44%
Phosphorus 734mg 440mg 42%
Protein 17.3g 36.17g 38%
Vitamin B5 1.494mg 0.75mg 15%
Vitamin B6 0.165mg 0.357mg 15%
Zinc 3.11mg 4.75mg 15%
Fiber 15.4g 18.9g 14%
Potassium 566mg 1013mg 13%
Iron 5.41mg 4.36mg 13%
Calcium 58mg 176mg 12%
Carbs 66.22g 40.37g 9%
Magnesium 235mg 198mg 9%
Vitamin B3 0.934mg 2.19mg 8%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Calories 246kcal 371kcal 6%
Vitamin C 0mg 4.8mg 5%
Fats 7.03g 9.74g 4%
Monounsaturated fat 2.376g 3.94g 4%
Vitamin K 3.2µg 3%
Polyunsaturated fat 2.766g 2.439g 2%
Saturated fat 1.328g 1.156g 1%
Net carbs 50.82g 21.47g N/A
Sugar 1.45g N/A
Sodium 4mg 15mg 0%
Vitamin B2 0.22mg 0.22mg 0%
Tryptophan 0.335mg 0.289mg 0%
Threonine 0.502mg 1.331mg 0%
Isoleucine 0.668mg 1.615mg 0%
Leucine 1.374mg 2.743mg 0%
Lysine 0.76mg 1.933mg 0%
Methionine 0.335mg 0.255mg 0%
Phenylalanine 0.908mg 1.435mg 0%
Valine 0.964mg 1.51mg 0%
Histidine 0.41mg 1.03mg 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
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 CarbsCarbs +64%
Contains more ProteinProtein +109.1%
Contains more FatsFats +38.5%
Contains more WaterWater +59.4%
Contains more OtherOther +13.1%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Poly. FatPolyunsaturated fat +13.4%
Contains less Sat. FatSaturated fat -13%
Contains more Mono. FatMonounsaturated fat +65.8%

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.