Bran raw vs. Soybean raw — In-Depth Nutrition Comparison
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Differences between Bran raw and Soybean raw
- Bran raw has more Manganese, Selenium, Vitamin B1, and Fiber, while Soybean raw has more Copper, Iron, Folate, Vitamin B2, Vitamin K, and Potassium.
- Soybean raw's daily need coverage for Copper is 139% higher.
- Soybean raw contains 3 times less Selenium than Bran raw. Bran raw contains 45.2µg of Selenium, while Soybean raw contains 17.8µg.
The food types used in this comparison are Oat bran, raw and Soybeans, mature seeds, raw.
Infographic
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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.
| Contains more ManganeseManganese | +123.7% |
| Contains more SeleniumSelenium | +153.9% |
| Contains more MagnesiumMagnesium | +19.1% |
| Contains more CalciumCalcium | +377.6% |
| Contains more PotassiumPotassium | +217.5% |
| Contains more IronIron | +190.2% |
| Contains more CopperCopper | +311.4% |
| Contains more ZincZinc | +57.2% |
| 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.
| Contains more Vitamin EVitamin E | +18.8% |
| Contains more Vitamin B1Vitamin B1 | +33.9% |
| Contains more Vitamin B5Vitamin B5 | +88.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +295.5% |
| Contains more Vitamin B3Vitamin B3 | +73.8% |
| Contains more Vitamin B6Vitamin B6 | +128.5% |
| Contains more Vitamin KVitamin K | +1368.8% |
| Contains more FolateFolate | +621.2% |
| Contains more CholineCholine | +259.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more CarbsCarbs | +119.6% |
| Contains more ProteinProtein | +110.9% |
| Contains more FatsFats | +183.6% |
| Contains more WaterWater | +30.4% |
| Contains more OtherOther | +67.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.328 g
Monounsaturated Fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
Saturated Fat:
Sat. Fat
2.884 g
Monounsaturated Fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains less Sat. FatSaturated Fat | -54% |
| Contains more Mono. FatMonounsaturated Fat | +85.4% |
| Contains more Poly. FatPolyunsaturated fat | +306.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 246kcal | 446kcal |
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| Protein | 17.3g | 36.49g |
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| Fats | 7.03g | 19.94g |
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| Vitamin C | 0mg | 6mg |
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| Net carbs | 50.82g | 20.86g |
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| Carbs | 66.22g | 30.16g |
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| Magnesium | 235mg | 280mg |
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| Calcium | 58mg | 277mg |
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| Potassium | 566mg | 1797mg |
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| Iron | 5.41mg | 15.7mg |
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| Sugar | 1.45g | 7.33g |
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| Fiber | 15.4g | 9.3g |
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| Copper | 0.403mg | 1.658mg |
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| Zinc | 3.11mg | 4.89mg |
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| Phosphorus | 734mg | 704mg |
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| Sodium | 4mg | 2mg |
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| Vitamin A | 0IU | 22IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 1.01mg | 0.85mg |
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| Manganese | 5.63mg | 2.517mg |
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| Selenium | 45.2µg | 17.8µg |
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| Vitamin B1 | 1.17mg | 0.874mg |
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| Vitamin B2 | 0.22mg | 0.87mg |
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| Vitamin B3 | 0.934mg | 1.623mg |
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| Vitamin B5 | 1.494mg | 0.793mg |
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| Vitamin B6 | 0.165mg | 0.377mg |
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| Vitamin K | 3.2µg | 47µg |
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| Folate | 52µg | 375µg |
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| Choline | 32.2mg | 115.9mg |
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| Saturated Fat | 1.328g | 2.884g |
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| Monounsaturated Fat | 2.376g | 4.404g |
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| Polyunsaturated fat | 2.766g | 11.255g |
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| Tryptophan | 0.335mg | 0.591mg |
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| Threonine | 0.502mg | 1.766mg |
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| Isoleucine | 0.668mg | 1.971mg |
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| Leucine | 1.374mg | 3.309mg |
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| Lysine | 0.76mg | 2.706mg |
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| Methionine | 0.335mg | 0.547mg |
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| Phenylalanine | 0.908mg | 2.122mg |
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| Valine | 0.964mg | 2.029mg |
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| Histidine | 0.41mg | 1.097mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
83%
Minerals Daily Need Coverage Score
195%
244%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 5.88g)
Which food is lower in Saturated Fat?
Bran raw is lower in Saturated Fat (difference - 1.556g)
Which food is cheaper?
Bran raw is cheaper (difference - $3.4)
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.