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  6. Bran vs. Black turtle bean

Bran vs. Black turtle bean — In-Depth Nutrition Comparison

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Differences between bran and black turtle bean

  • Bran has more manganese and selenium, while black turtle bean has more iron, fiber, copper, folate, potassium, and vitamin B1.
  • Bran's daily need coverage for manganese is 28% higher.
  • Black turtle bean contains 6 times less selenium than bran. Bran contains 7.7µg of selenium, while black turtle bean contains 1.2µg.
  • Black turtle bean has a lower glycemic index. The glycemic index of black turtle bean is 20, while the glycemic index of bran is 56.

The food types used in this comparison are Oat bran, cooked and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Bran vs Black turtle 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
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +194.8%
Contains more SeleniumSelenium +541.7%
Contains more MagnesiumMagnesium +22.5%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +370.7%
Contains more IronIron +223.9%
Contains more CopperCopper +307.6%
Contains more ZincZinc +43.4%
Contains more PhosphorusPhosphorus +27.7%

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.
Bran
Bran
0
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B2Vitamin B2 +64.7%
Contains more Vitamin B3Vitamin B3 +266%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +208%
Contains more FolateFolate +1333.3%
~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 Black turtle bean DV% diff.
Manganese 0.964mg 0.327mg 28%
Iron 0.88mg 2.85mg 25%
Copper 0.066mg 0.269mg 23%
Fiber 2.6g 8.3g 23%
Folate 6µg 86µg 20%
Selenium 7.7µg 1.2µg 12%
Protein 3.21g 8.18g 10%
Potassium 92mg 433mg 10%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Phosphorus 119mg 152mg 5%
Calories 40kcal 130kcal 5%
Vitamin B1 0.16mg 0.225mg 5%
Calcium 10mg 55mg 5%
Carbs 11.44g 24.35g 4%
Vitamin B6 0.025mg 0.077mg 4%
Vitamin K 3.3µg 3%
Vitamin B3 0.144mg 0.527mg 2%
Vitamin B2 0.034mg 0.056mg 2%
Magnesium 40mg 49mg 2%
Zinc 0.53mg 0.76mg 2%
Polyunsaturated fat 0.339g 0.149g 1%
Monounsaturated fat 0.291g 0.03g 1%
Vitamin B5 0.217mg 0.26mg 1%
Fats 0.86g 0.35g 1%
Net carbs 8.84g 16.05g N/A
Sugar 0.32g N/A
Sodium 1mg 3mg 0%
Saturated fat 0.163g 0.089g 0%
Tryptophan 0.057mg 0.097mg 0%
Threonine 0.086mg 0.344mg 0%
Isoleucine 0.114mg 0.361mg 0%
Leucine 0.235mg 0.653mg 0%
Lysine 0.13mg 0.562mg 0%
Methionine 0.057mg 0.123mg 0%
Phenylalanine 0.155mg 0.442mg 0%
Valine 0.165mg 0.428mg 0%
Histidine 0.07mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more FatsFats +145.7%
Contains more WaterWater +27.8%
Contains more ProteinProtein +154.8%
Contains more CarbsCarbs +112.8%
Contains more OtherOther +181.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +870%
Contains more Poly. FatPolyunsaturated fat +127.5%
Contains less Sat. FatSaturated fat -45.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.