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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.
  • Bran raw has a higher glycemic index than winged bean.

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.
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +879.2%
Contains more CalciumCalcium +93.3%
Contains more IronIron +170.5%
Contains more ZincZinc +123.7%
Contains more PhosphorusPhosphorus +1531.1%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +958.3%
Contains more SeleniumSelenium +6357.1%
Contains more CopperCopper +243.9%
~equal in Potassium ~586mg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +208.7%
Contains more Vitamin B2Vitamin B2 +47.7%
Contains more Vitamin B5Vitamin B5 +1187.9%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +173.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +75.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Winged bean DV% diff.
Manganese 5.63mg 0.532mg 222%
Copper 0.403mg 1.386mg 109%
Phosphorus 734mg 45mg 98%
Selenium 45.2µg 0.7µg 81%
Vitamin B1 1.17mg 0.379mg 66%
Fiber 15.4g 62%
Magnesium 235mg 24mg 50%
Iron 5.41mg 2mg 43%
Vitamin B5 1.494mg 0.116mg 28%
Polyunsaturated fat 2.766g 0.174g 17%
Zinc 3.11mg 1.39mg 16%
Carbs 66.22g 28.1g 13%
Protein 17.3g 11.6g 11%
Fats 7.03g 0.9g 9%
Folate 52µg 19µg 8%
Vitamin B6 0.165mg 0.075mg 7%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Saturated fat 1.328g 0.222g 5%
Monounsaturated fat 2.376g 0.234g 5%
Calories 246kcal 148kcal 5%
Vitamin B2 0.22mg 0.149mg 5%
Vitamin B3 0.934mg 1.64mg 4%
Vitamin K 3.2µg 3%
Calcium 58mg 30mg 3%
Sodium 4mg 35mg 1%
Potassium 566mg 586mg 1%
Net carbs 50.82g 28.1g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.252mg 0%
Threonine 0.502mg 0.451mg 0%
Isoleucine 0.668mg 0.425mg 0%
Leucine 1.374mg 0.64mg 0%
Lysine 0.76mg 0.592mg 0%
Methionine 0.335mg 0.143mg 0%
Phenylalanine 0.908mg 0.451mg 0%
Valine 0.964mg 0.599mg 0%
Histidine 0.41mg 0.241mg 0%

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
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 ProteinProtein +49.1%
Contains more FatsFats +681.1%
Contains more CarbsCarbs +135.7%
Contains more OtherOther +45%
Contains more WaterWater +776.3%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +915.4%
Contains more Poly. FatPolyunsaturated fat +1489.7%
Contains less Sat. FatSaturated fat -83.3%

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.