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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.

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.
Contains less Sodium -66.7%
Contains more Manganese +194.8%
Contains more Selenium +541.7%
Contains more Calcium +450%
Contains more Iron +223.9%
Contains more Magnesium +22.5%
Contains more Phosphorus +27.7%
Contains more Potassium +370.7%
Contains more Zinc +43.4%
Contains more Copper +307.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains less Sodium -66.7%
Contains more Manganese +194.8%
Contains more Selenium +541.7%
Contains more Calcium +450%
Contains more Iron +223.9%
Contains more Magnesium +22.5%
Contains more Phosphorus +27.7%
Contains more Potassium +370.7%
Contains more Zinc +43.4%
Contains more Copper +307.6%

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
0
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +266%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +208%
Contains more Folate +1333.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 18% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.6%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +266%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +208%
Contains more Folate +1333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +145.7%
Contains more Water +27.8%
Contains more Protein +154.8%
Contains more Carbs +112.8%
Contains more Other +181.6%
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 Fats +145.7%
Contains more Water +27.8%
Contains more Protein +154.8%
Contains more Carbs +112.8%
Contains more Other +181.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +870%
Contains more Polyunsaturated fat +127.5%
Contains less Saturated Fat -45.4%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +870%
Contains more Polyunsaturated fat +127.5%
Contains less Saturated Fat -45.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Black turtle bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Black turtle bean Opinion
Net carbs 8.84g 16.05g Black turtle bean
Protein 3.21g 8.18g Black turtle bean
Fats 0.86g 0.35g Bran
Carbs 11.44g 24.35g Black turtle bean
Calories 40kcal 130kcal Black turtle bean
Sugar 0.32g Bran
Fiber 2.6g 8.3g Black turtle bean
Calcium 10mg 55mg Black turtle bean
Iron 0.88mg 2.85mg Black turtle bean
Magnesium 40mg 49mg Black turtle bean
Phosphorus 119mg 152mg Black turtle bean
Potassium 92mg 433mg Black turtle bean
Sodium 1mg 3mg Bran
Zinc 0.53mg 0.76mg Black turtle bean
Copper 0.066mg 0.269mg Black turtle bean
Manganese 0.964mg 0.327mg Bran
Selenium 7.7µg 1.2µg Bran
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Vitamin B1 0.16mg 0.225mg Black turtle bean
Vitamin B2 0.034mg 0.056mg Black turtle bean
Vitamin B3 0.144mg 0.527mg Black turtle bean
Vitamin B5 0.217mg 0.26mg Black turtle bean
Vitamin B6 0.025mg 0.077mg Black turtle bean
Folate 6µg 86µg Black turtle bean
Choline 32.6mg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.057mg 0.097mg Black turtle bean
Threonine 0.086mg 0.344mg Black turtle bean
Isoleucine 0.114mg 0.361mg Black turtle bean
Leucine 0.235mg 0.653mg Black turtle bean
Lysine 0.13mg 0.562mg Black turtle bean
Methionine 0.057mg 0.123mg Black turtle bean
Phenylalanine 0.155mg 0.442mg Black turtle bean
Valine 0.165mg 0.428mg Black turtle bean
Histidine 0.07mg 0.228mg Black turtle bean
Saturated Fat 0.163g 0.089g Black turtle bean
Monounsaturated Fat 0.291g 0.03g Bran
Polyunsaturated fat 0.339g 0.149g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Bran
17%
Black turtle bean
Minerals Daily Need Coverage Score
33%
Bran
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.6)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean 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 - 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.