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Bran raw vs. Soybean meal — In-Depth Nutrition Comparison

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Important differences between bran raw and soybean meal

  • Bran raw has more manganese, selenium, and vitamin B1; however, soybean meal has more copper, iron, folate, potassium, vitamin B6, calcium, and zinc.
  • Soybean meal's daily need coverage for copper is 177% more.
  • Bran raw has 14 times more selenium than soybean meal. Bran raw has 45.2µg of selenium, while soybean meal has 3.3µg.
  • Soybean meal has a higher glycemic index than bran raw.

The food varieties used in the comparison are Oat bran, raw and Soy meal, defatted, raw.

Infographic

Bran raw vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more ManganeseManganese +48.2%
Contains more SeleniumSelenium +1269.7%
Contains more MagnesiumMagnesium +30.2%
Contains more CalciumCalcium +320.7%
Contains more PotassiumPotassium +339.9%
Contains more IronIron +153.2%
Contains more CopperCopper +396.3%
Contains more ZincZinc +62.7%
Contains less SodiumSodium -25%
~equal in Phosphorus ~701mg

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +69.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +177%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B6Vitamin B6 +244.8%
Contains more FolateFolate +482.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +194.1%
Contains more CarbsCarbs +84.5%
Contains more ProteinProtein +184.4%
Contains more OtherOther +92.4%
~equal in Water ~6.94g

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +480.9%
Contains more Poly. FatPolyunsaturated fat +164.7%
Contains less Sat. FatSaturated fat -79.8%

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 Soybean meal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Soybean meal DV% diff.
Copper 0.403mg 2mg 177%
Iron 5.41mg 13.7mg 104%
Manganese 5.63mg 3.8mg 80%
Selenium 45.2µg 3.3µg 76%
Protein 17.3g 49.2g 64%
Folate 52µg 303µg 63%
Fiber 15.4g 62%
Potassium 566mg 2490mg 57%
Vitamin B1 1.17mg 0.691mg 40%
Vitamin B6 0.165mg 0.569mg 31%
Calcium 58mg 244mg 19%
Zinc 3.11mg 5.06mg 18%
Magnesium 235mg 306mg 17%
Polyunsaturated fat 2.766g 1.045g 11%
Vitamin B5 1.494mg 1.976mg 10%
Carbs 66.22g 35.89g 10%
Vitamin B3 0.934mg 2.587mg 10%
Vitamin E 1.01mg 7%
Fats 7.03g 2.39g 7%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 0.409g 5%
Saturated fat 1.328g 0.268g 5%
Calories 246kcal 337kcal 5%
Phosphorus 734mg 701mg 5%
Vitamin K 3.2µg 3%
Vitamin B2 0.22mg 0.251mg 2%
Net carbs 50.82g 35.89g N/A
Sugar 1.45g N/A
Sodium 4mg 3mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.335mg 0.653mg 0%
Threonine 0.502mg 1.952mg 0%
Isoleucine 0.668mg 2.18mg 0%
Leucine 1.374mg 3.66mg 0%
Lysine 0.76mg 2.991mg 0%
Methionine 0.335mg 0.606mg 0%
Phenylalanine 0.908mg 2.346mg 0%
Valine 0.964mg 2.243mg 0%
Histidine 0.41mg 1.212mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Soybean meal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
58%
Soybean meal
Minerals Daily Need Coverage Score
195%
Bran raw
264%
Soybean meal

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 1.06g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 12)
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 ($)
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.