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  6. Bran vs. Black turtle bean

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

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Significant differences between bran and black turtle bean

  • The amount of folate, copper, iron, vitamin B1, fiber, phosphorus, potassium, magnesium, vitamin B6, and zinc in black turtle bean is higher than in bran.
  • Black turtle bean covers your daily folate needs 110% more than bran.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Oat bran, cooked and Beans, black turtle, mature seeds, raw.

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
2
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +140.6%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +1530.4%
Contains more IronIron +888.6%
Contains more CopperCopper +1415.2%
Contains more ZincZinc +315.1%
Contains more PhosphorusPhosphorus +269.7%
~equal in Manganese ~1mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B1Vitamin B1 +462.5%
Contains more Vitamin B2Vitamin B2 +467.6%
Contains more Vitamin B3Vitamin B3 +1257.6%
Contains more Vitamin B5Vitamin B5 +314.3%
Contains more Vitamin B6Vitamin B6 +1044%
Contains more FolateFolate +7300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Black turtle bean DV% diff.
Folate 6µg 444µg 110%
Copper 0.066mg 1mg 104%
Iron 0.88mg 8.7mg 98%
Vitamin B1 0.16mg 0.9mg 62%
Fiber 2.6g 15.5g 52%
Phosphorus 119mg 440mg 46%
Potassium 92mg 1500mg 41%
Protein 3.21g 21.25g 36%
Magnesium 40mg 160mg 29%
Vitamin B6 0.025mg 0.286mg 20%
Carbs 11.44g 63.25g 17%
Calories 40kcal 339kcal 15%
Calcium 10mg 160mg 15%
Zinc 0.53mg 2.2mg 15%
Vitamin B5 0.217mg 0.899mg 14%
Vitamin B2 0.034mg 0.193mg 12%
Vitamin B3 0.144mg 1.955mg 11%
Selenium 7.7µg 3.2µg 8%
Vitamin K 5.6µg 5%
Manganese 0.964mg 1mg 2%
Monounsaturated fat 0.291g 0.078g 1%
Vitamin E 0.21mg 1%
Fats 0.86g 0.9g 0%
Net carbs 8.84g 47.75g N/A
Sugar 2.12g N/A
Sodium 1mg 9mg 0%
Saturated fat 0.163g 0.232g 0%
Polyunsaturated fat 0.339g 0.387g 0%
Tryptophan 0.057mg 0.252mg 0%
Threonine 0.086mg 0.894mg 0%
Isoleucine 0.114mg 0.938mg 0%
Leucine 0.235mg 1.697mg 0%
Lysine 0.13mg 1.459mg 0%
Methionine 0.057mg 0.32mg 0%
Phenylalanine 0.155mg 1.149mg 0%
Valine 0.165mg 1.112mg 0%
Histidine 0.07mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +663.6%
Contains more ProteinProtein +562%
Contains more CarbsCarbs +452.9%
Contains more OtherOther +634.7%
~equal in Fats ~0.9g

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -29.7%
Contains more Mono. FatMonounsaturated fat +273.1%
Contains more Poly. FatPolyunsaturated fat +14.2%

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/175186/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.