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  6. Bran raw vs. Pea soup

Bran raw vs. Pea soup — In-Depth Nutrition Comparison

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Important differences between Bran raw and Pea soup

  • Pea soup has less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Vitamin B5, Copper, and Zinc.
  • Bran raw's daily need coverage for Manganese is 234% more.
  • Bran raw has 30 times more Vitamin B5 than Pea soup. Bran raw has 1.494mg of Vitamin B5, while Pea soup has 0.049mg.

The food varieties used in the comparison are Oat bran, raw and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Bran raw vs Pea soup 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
10
:
0
Pea soup
Pea soup
Contains more Calcium +383.3%
Contains more Iron +641.1%
Contains more Magnesium +1466.7%
Contains more Phosphorus +1461.7%
Contains more Potassium +697.2%
Contains less Sodium -98.8%
Contains more Zinc +385.9%
Contains more Copper +176%
Contains more Manganese +2198%
Contains more Selenium +1155.6%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Pea soup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 28% 11% 21% 7% 44% 18% 49% 32% 20%
Contains more Calcium +383.3%
Contains more Iron +641.1%
Contains more Magnesium +1466.7%
Contains more Phosphorus +1461.7%
Contains more Potassium +697.2%
Contains less Sodium -98.8%
Contains more Zinc +385.9%
Contains more Copper +176%
Contains more Manganese +2198%
Contains more Selenium +1155.6%

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
8
:
2
Pea soup
Pea soup
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +2825%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +102.2%
Contains more Vitamin B5 +2949%
Contains more Vitamin B6 +725%
Contains more Folate +5100%
Contains more Vitamin K +1500%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%
Pea soup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 2% 10% 6% 9% 3% 5% 1% 0% 1%
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +2825%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +102.2%
Contains more Vitamin B5 +2949%
Contains more Vitamin B6 +725%
Contains more Folate +5100%
Contains more Vitamin K +1500%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Pea soup
Pea soup
Contains more Protein +440.6%
Contains more Fats +545%
Contains more Carbs +570.2%
Contains more Other +126.6%
Contains more Water +1190.8%
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
Pea soup
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more Protein +440.6%
Contains more Fats +545%
Contains more Carbs +570.2%
Contains more Other +126.6%
Contains more Water +1190.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Pea soup
Pea soup
Contains more Monounsaturated Fat +538.7%
Contains more Polyunsaturated fat +1847.9%
Contains less Saturated Fat -60.5%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Pea soup
50% 36% 14%
Saturated Fat: 0.524 g
Monounsaturated Fat: 0.372 g
Polyunsaturated fat: 0.142 g
Contains more Monounsaturated Fat +538.7%
Contains more Polyunsaturated fat +1847.9%
Contains less Saturated Fat -60.5%

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 Pea soup
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Pea soup Opinion
Net carbs 50.82g 7.98g Bran raw
Protein 17.3g 3.2g Bran raw
Fats 7.03g 1.09g Bran raw
Carbs 66.22g 9.88g Bran raw
Calories 246kcal 61kcal Bran raw
Sugar 1.45g 3.19g Bran raw
Fiber 15.4g 1.9g Bran raw
Calcium 58mg 12mg Bran raw
Iron 5.41mg 0.73mg Bran raw
Magnesium 235mg 15mg Bran raw
Phosphorus 734mg 47mg Bran raw
Potassium 566mg 71mg Bran raw
Sodium 4mg 336mg Bran raw
Zinc 3.11mg 0.64mg Bran raw
Copper 0.403mg 0.146mg Bran raw
Manganese 5.63mg 0.245mg Bran raw
Selenium 45.2µg 3.6µg Bran raw
Vitamin A 0IU 12IU Pea soup
Vitamin A RAE 0µg 3µg Pea soup
Vitamin E 1.01mg 0.09mg Bran raw
Vitamin C 0mg 0.6mg Pea soup
Vitamin B1 1.17mg 0.04mg Bran raw
Vitamin B2 0.22mg 0.025mg Bran raw
Vitamin B3 0.934mg 0.462mg Bran raw
Vitamin B5 1.494mg 0.049mg Bran raw
Vitamin B6 0.165mg 0.02mg Bran raw
Folate 52µg 1µg Bran raw
Vitamin K 3.2µg 0.2µg Bran raw
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 1.328g 0.524g Pea soup
Monounsaturated Fat 2.376g 0.372g Bran raw
Polyunsaturated fat 2.766g 0.142g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Pea soup
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
3%
Pea soup
Minerals Daily Need Coverage Score
195%
Bran raw
23%
Pea soup

Comparison summary

Which food is lower in Saturated Fat?
Pea soup
Pea soup is lower in Saturated Fat (difference - 0.804g)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 1.74g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 332mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.