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Bran vs Black turtle bean - In-Depth Nutrition Comparison

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How are Bran and Black turtle bean different?

  • Bran is higher in Manganese, Selenium, Phosphorus, Vitamin B1, Magnesium, and Vitamin B5, however Black turtle bean is richer in Folate, Copper, Iron, and Potassium.
  • Daily need coverage for Manganese from Bran is 201% higher.
  • Bran contains 14 times more Selenium than Black turtle bean. While Bran contains 45.2µg of Selenium, Black turtle bean contains only 3.2µg.

Oat bran, raw and Beans, black turtle, mature seeds, raw are the varieties used in this article.

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Bran vs Black turtle bean infographic
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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
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
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
:
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%
Contains more Folate +753.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
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%
Contains more Folate +753.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
65
Black turtle bean
Mineral Summary Score
122
Bran
150
Black turtle bean

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 food.
Protein
104%
Bran
128%
Black turtle bean
Carbohydrates
66%
Bran
63%
Black turtle bean
Fats
32%
Bran
4%
Black turtle bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.67g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
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 - 1.096g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Bran Black turtle bean Opinion
Calories 246 339 Black turtle bean
Protein 17.3 21.25 Black turtle bean
Fats 7.03 0.9 Bran
Vitamin C 0 0
Carbs 66.22 63.25 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 8.7 Black turtle bean
Calcium 58 160 Black turtle bean
Potassium 566 1500 Black turtle bean
Magnesium 235 160 Bran
Sugar 1.45 2.12 Bran
Fiber 15.4 15.5 Black turtle bean
Copper 0.403 1 Black turtle bean
Zinc 3.11 2.2 Bran
Starch
Phosphorus 734 440 Bran
Sodium 4 9 Bran
Vitamin A 0 17 Black turtle bean
Vitamin E 1.01 0.21 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.9 Bran
Vitamin B2 0.22 0.193 Bran
Vitamin B3 0.934 1.955 Black turtle bean
Vitamin B5 1.494 0.899 Bran
Vitamin B6 0.165 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 3.2 5.6 Black turtle bean
Folate 52 444 Black turtle bean
Trans Fat 0 Bran
Saturated Fat 1.328 0.232 Black turtle bean
Monounsaturated Fat 2.376 0.078 Bran
Polyunsaturated fat 2.766 0.387 Bran
Tryptophan 0.335 0.252 Bran
Threonine 0.502 0.894 Black turtle bean
Isoleucine 0.668 0.938 Black turtle bean
Leucine 1.374 1.697 Black turtle bean
Lysine 0.76 1.459 Black turtle bean
Methionine 0.335 0.32 Bran
Phenylalanine 0.908 1.149 Black turtle bean
Valine 0.964 1.112 Black turtle bean
Histidine 0.41 0.592 Black turtle bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.