Bran vs Black turtle bean - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food

Bran

4

:

4

Black turtle bean

Contains more Magnesium +46.9%

Contains more Zinc +41.4%

Contains more Phosphorus +66.8%

Contains less Sodium -55.6%

Contains more Iron +60.8%

Contains more Calcium +175.9%

Contains more Potassium +165%

Contains more Copper +148.1%

Bran

Black turtle bean

Contains more Magnesium +46.9%

Contains more Zinc +41.4%

Contains more Phosphorus +66.8%

Contains less Sodium -55.6%

Contains more Iron +60.8%

Contains more Calcium +175.9%

Contains more Potassium +165%

Contains more Copper +148.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Bran

4

:

4

Black turtle bean

Contains more Vitamin E +381%

Contains more Vitamin B1 +30%

Contains more Vitamin B2 +14%

Contains more Vitamin B5 +66.2%

Contains more Vitamin A +∞%

Contains more Vitamin B3 +109.3%

Contains more Vitamin B6 +73.3%

Contains more Vitamin K +75%

Bran

Black turtle bean

Contains more Vitamin E +381%

Contains more Vitamin B1 +30%

Contains more Vitamin B2 +14%

Contains more Vitamin B5 +66.2%

Contains more Vitamin A +∞%

Contains more Vitamin B3 +109.3%

Contains more Vitamin B6 +73.3%

Contains more Vitamin K +75%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

32

28

Mineral Summary Score

84

96

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food

Protein

104%

128%

Carbohydrates

66%

63%

Fats

32%

4%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in Sodium
Lower in price
Lower in Saturated Fat
Lower in glycemic index
Lower in Cholesterol	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Bran contains less Sugars (difference - 0.67g)

Which food contains less Sodium?

Bran contains less Sodium (difference - 5mg)

Which food is cheaper?

Bran is cheaper (difference - $1.6)

Which food is lower in Saturated Fat?

Black turtle bean is lower in Saturated Fat (difference - 1.096g)

Which food is lower in glycemic index?

Black turtle bean is lower in glycemic index (difference - 12)

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in minerals?

?

It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Which food is richer in vitamins?

?

It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	246	339
Protein	17.3	21.25
Fats	7.03	0.9
Vitamin C	0	0
Carbs	66.22	63.25
Cholesterol	0	0
Vitamin D	0	0
Iron	5.41	8.7
Calcium	58	160
Potassium	566	1500
Magnesium	235	160
Sugars	1.45	2.12
Fiber	15.4	15.5
Copper	0.403	1
Zinc	3.11	2.2
Starch
Phosphorus	734	440
Sodium	4	9
Vitamin A	0	17
Vitamin E	1.01	0.21
Vitamin D	0	0
Vitamin B1	1.17	0.9
Vitamin B2	0.22	0.193
Vitamin B3	0.934	1.955
Vitamin B5	1.494	0.899
Vitamin B6	0.165	0.286
Vitamin B12	0	0
Vitamin K	3.2	5.6
Folic acid (B9)	0	0
Trans Fat		0
Saturated Fat	1.328	0.232
Monounsaturated Fat	2.376	0.078
Polyunsaturated fat	2.766	0.387
Tryptophan	0.335	0.252
Threonine	0.502	0.894
Isoleucine	0.668	0.938
Leucine	1.374	1.697
Lysine	0.76	1.459
Methionine	0.335	0.32
Phenylalanine	0.908	1.149
Valine	0.964	1.112
Histidine	0.41	0.592