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  6. Bran raw vs. Winged bean

Bran raw vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between Bran raw and Winged bean

  • Bran raw has more Manganese, Phosphorus, Selenium, Vitamin B1, Magnesium, Iron, Vitamin B5, Zinc, and Folate, however, Winged bean has more Copper.
  • Bran raw's daily need coverage for Manganese is 222% more.
  • Bran raw has 65 times more Selenium than Winged bean. Bran raw has 45.2µg of Selenium, while Winged bean has 0.7µg.

The food varieties used in the comparison are Oat bran, raw and Winged bean tuber, raw.

Infographic

Bran raw vs Winged bean 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
8
:
2
Winged bean
Winged bean
Contains more Calcium +93.3%
Contains more Iron +170.5%
Contains more Magnesium +879.2%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Contains more Zinc +123.7%
Contains more Manganese +958.3%
Contains more Selenium +6357.1%
Contains more Copper +243.9%
Equal in Potassium - 586
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +93.3%
Contains more Iron +170.5%
Contains more Magnesium +879.2%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Contains more Zinc +123.7%
Contains more Manganese +958.3%
Contains more Selenium +6357.1%
Contains more Copper +243.9%
Equal in Potassium - 586

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
7
:
1
Winged bean
Winged bean
Contains more Vitamin B1 +208.7%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B5 +1187.9%
Contains more Vitamin B6 +120%
Contains more Folate +173.7%
Contains more Vitamin B3 +75.6%
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B5 +1187.9%
Contains more Vitamin B6 +120%
Contains more Folate +173.7%
Contains more Vitamin B3 +75.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Winged bean
Winged bean
Contains more Protein +49.1%
Contains more Fats +681.1%
Contains more Carbs +135.7%
Contains more Other +45%
Contains more Water +776.3%
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
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +49.1%
Contains more Fats +681.1%
Contains more Carbs +135.7%
Contains more Other +45%
Contains more Water +776.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +915.4%
Contains more Polyunsaturated fat +1489.7%
Contains less Saturated Fat -83.3%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +915.4%
Contains more Polyunsaturated fat +1489.7%
Contains less Saturated Fat -83.3%

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 Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Winged bean Opinion
Net carbs 50.82g 28.1g Bran raw
Protein 17.3g 11.6g Bran raw
Fats 7.03g 0.9g Bran raw
Carbs 66.22g 28.1g Bran raw
Calories 246kcal 148kcal Bran raw
Sugar 1.45g Winged bean
Fiber 15.4g Bran raw
Calcium 58mg 30mg Bran raw
Iron 5.41mg 2mg Bran raw
Magnesium 235mg 24mg Bran raw
Phosphorus 734mg 45mg Bran raw
Potassium 566mg 586mg Winged bean
Sodium 4mg 35mg Bran raw
Zinc 3.11mg 1.39mg Bran raw
Copper 0.403mg 1.386mg Winged bean
Manganese 5.63mg 0.532mg Bran raw
Selenium 45.2µg 0.7µg Bran raw
Vitamin E 1.01mg Bran raw
Vitamin B1 1.17mg 0.379mg Bran raw
Vitamin B2 0.22mg 0.149mg Bran raw
Vitamin B3 0.934mg 1.64mg Winged bean
Vitamin B5 1.494mg 0.116mg Bran raw
Vitamin B6 0.165mg 0.075mg Bran raw
Folate 52µg 19µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.252mg Bran raw
Threonine 0.502mg 0.451mg Bran raw
Isoleucine 0.668mg 0.425mg Bran raw
Leucine 1.374mg 0.64mg Bran raw
Lysine 0.76mg 0.592mg Bran raw
Methionine 0.335mg 0.143mg Bran raw
Phenylalanine 0.908mg 0.451mg Bran raw
Valine 0.964mg 0.599mg Bran raw
Histidine 0.41mg 0.241mg Bran raw
Saturated Fat 1.328g 0.222g Winged bean
Monounsaturated Fat 2.376g 0.234g Bran raw
Polyunsaturated fat 2.766g 0.174g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Winged bean
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
17%
Winged bean
Minerals Daily Need Coverage Score
195%
Bran raw
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.106g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 31mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.5)
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)

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.