Bran raw vs. Soy milk — In-Depth Nutrition Comparison
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Summary of differences between bran raw and soy milk
- The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5 in bran raw is higher than in soy milk.
- Bran raw covers your daily need for manganese, 235% more than soy milk.
- Bran raw contains 26 times more zinc than soy milk. While bran raw contains 3.11mg of zinc, soy milk contains only 0.12mg.
- Soy milk has a lower glycemic index. The glycemic index of soy milk is 37, while the glycemic index of bran raw is 56.
These are the specific foods used in this comparison Oat bran, raw and Soymilk, original, and vanilla, unfortified.
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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 MagnesiumMagnesium | +840% |
| Contains more CalciumCalcium | +132% |
| Contains more PotassiumPotassium | +379.7% |
| Contains more IronIron | +745.3% |
| Contains more CopperCopper | +214.8% |
| Contains more ZincZinc | +2491.7% |
| Contains more PhosphorusPhosphorus | +1311.5% |
| Contains less SodiumSodium | -92.2% |
| Contains more ManganeseManganese | +2424.7% |
| Contains more SeleniumSelenium | +841.7% |
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.
| Contains more Vitamin EVitamin E | +818.2% |
| Contains more Vitamin B1Vitamin B1 | +1850% |
| Contains more Vitamin B2Vitamin B2 | +218.8% |
| Contains more Vitamin B3Vitamin B3 | +82.1% |
| Contains more Vitamin B5Vitamin B5 | +300.5% |
| Contains more Vitamin B6Vitamin B6 | +114.3% |
| Contains more FolateFolate | +188.9% |
| Contains more CholineCholine | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.223mg | 235% |
| Phosphorus | 734mg | 52mg | 97% |
| Vitamin B1 | 1.17mg | 0.06mg | 93% |
| Selenium | 45.2µg | 4.8µg | 73% |
| Iron | 5.41mg | 0.64mg | 60% |
| Fiber | 15.4g | 0.6g | 59% |
| Magnesium | 235mg | 25mg | 50% |
| Copper | 0.403mg | 0.128mg | 31% |
| Protein | 17.3g | 3.27g | 28% |
| Zinc | 3.11mg | 0.12mg | 27% |
| Vitamin B5 | 1.494mg | 0.373mg | 22% |
| Carbs | 66.22g | 6.28g | 20% |
| Potassium | 566mg | 118mg | 13% |
| Vitamin B2 | 0.22mg | 0.069mg | 12% |
| Polyunsaturated fat | 2.766g | 0.961g | 12% |
| Calories | 246kcal | 54kcal | 10% |
| Folate | 52µg | 18µg | 9% |
| Fats | 7.03g | 1.75g | 8% |
| Vitamin B6 | 0.165mg | 0.077mg | 7% |
| Vitamin E | 1.01mg | 0.11mg | 6% |
| Saturated fat | 1.328g | 0.205g | 5% |
| Monounsaturated fat | 2.376g | 0.401g | 5% |
| Vitamin B3 | 0.934mg | 0.513mg | 3% |
| Calcium | 58mg | 25mg | 3% |
| Choline | 32.2mg | 23.6mg | 2% |
| Sodium | 4mg | 51mg | 2% |
| Net carbs | 50.82g | 5.68g | N/A |
| Sugar | 1.45g | 3.99g | N/A |
| Vitamin K | 3.2µg | 3µg | 0% |
| Tryptophan | 0.335mg | 0.038mg | 0% |
| Threonine | 0.502mg | 0.108mg | 0% |
| Isoleucine | 0.668mg | 0.114mg | 0% |
| Leucine | 1.374mg | 0.186mg | 0% |
| Lysine | 0.76mg | 0.131mg | 0% |
| Methionine | 0.335mg | 0.027mg | 0% |
| Phenylalanine | 0.908mg | 0.113mg | 0% |
| Valine | 0.964mg | 0.117mg | 0% |
| Histidine | 0.41mg | 0.061mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +429.1% |
| Contains more FatsFats | +301.7% |
| Contains more CarbsCarbs | +954.5% |
| Contains more OtherOther | +346.2% |
| Contains more WaterWater | +1244.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +492.5% |
| Contains more Poly. FatPolyunsaturated fat | +187.8% |
| Contains less Sat. FatSaturated fat | -84.6% |