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  6. Bran raw vs. Yardlong bean (Asparagus bean) raw

Bran raw vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Important differences between bran raw and yardlong bean (Asparagus bean) raw

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, copper, vitamin B5, and zinc; however, yardlong bean (Asparagus bean) raw has more vitamin C.
  • Bran raw's daily need coverage for manganese is 236% more.
  • Bran raw has 30 times more selenium than yardlong bean (Asparagus bean) raw. Bran raw has 45.2µg of selenium, while yardlong bean (Asparagus bean) raw has 1.5µg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than bran raw.

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

Infographic

Bran raw vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +434.1%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +135.8%
Contains more IronIron +1051.1%
Contains more CopperCopper +739.6%
Contains more ZincZinc +740.5%
Contains more PhosphorusPhosphorus +1144.1%
Contains more ManganeseManganese +2646.3%
Contains more SeleniumSelenium +2913.3%
~equal in Sodium ~4mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +993.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +127.8%
Contains more Vitamin B5Vitamin B5 +2616.4%
Contains more Vitamin B6Vitamin B6 +587.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +19.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Yardlong bean (Asparagus bean) raw DV% diff.
Manganese 5.63mg 0.205mg 236%
Phosphorus 734mg 59mg 96%
Vitamin B1 1.17mg 0.107mg 89%
Selenium 45.2µg 1.5µg 79%
Iron 5.41mg 0.47mg 62%
Fiber 15.4g 62%
Magnesium 235mg 44mg 45%
Copper 0.403mg 0.048mg 39%
Vitamin B5 1.494mg 0.055mg 29%
Protein 17.3g 2.8g 29%
Zinc 3.11mg 0.37mg 25%
Vitamin C 0mg 18.8mg 21%
Carbs 66.22g 8.35g 19%
Polyunsaturated fat 2.766g 0.169g 17%
Vitamin B6 0.165mg 0.024mg 11%
Calories 246kcal 47kcal 10%
Fats 7.03g 0.4g 10%
Potassium 566mg 240mg 10%
Vitamin B2 0.22mg 0.11mg 8%
Vitamin E 1.01mg 7%
Saturated fat 1.328g 0.105g 6%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 0.036g 6%
Vitamin A 0µg 43µg 5%
Vitamin K 3.2µg 3%
Folate 52µg 62µg 3%
Vitamin B3 0.934mg 0.41mg 3%
Calcium 58mg 50mg 1%
Net carbs 50.82g 8.35g N/A
Sugar 1.45g N/A
Sodium 4mg 4mg 0%
Tryptophan 0.335mg 0.032mg 0%
Threonine 0.502mg 0.104mg 0%
Isoleucine 0.668mg 0.15mg 0%
Leucine 1.374mg 0.2mg 0%
Lysine 0.76mg 0.184mg 0%
Methionine 0.335mg 0.04mg 0%
Phenylalanine 0.908mg 0.154mg 0%
Valine 0.964mg 0.162mg 0%
Histidine 0.41mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +517.9%
Contains more FatsFats +1657.5%
Contains more CarbsCarbs +693.1%
Contains more OtherOther +383.3%
Contains more WaterWater +1241.2%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +6500%
Contains more Poly. FatPolyunsaturated fat +1536.7%
Contains less Sat. FatSaturated fat -92.1%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.