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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.

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.
Contains less Sodium -88.9%
Contains more Selenium +140.6%
Contains more Calcium +1500%
Contains more Iron +888.6%
Contains more Magnesium +300%
Contains more Phosphorus +269.7%
Contains more Potassium +1530.4%
Contains more Zinc +315.1%
Contains more Copper +1415.2%
Equal in Manganese - 1
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 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains less Sodium -88.9%
Contains more Selenium +140.6%
Contains more Calcium +1500%
Contains more Iron +888.6%
Contains more Magnesium +300%
Contains more Phosphorus +269.7%
Contains more Potassium +1530.4%
Contains more Zinc +315.1%
Contains more Copper +1415.2%
Equal in Manganese - 1

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 +462.5%
Contains more Vitamin B2 +467.6%
Contains more Vitamin B3 +1257.6%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +1044%
Contains more Folate +7300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +462.5%
Contains more Vitamin B2 +467.6%
Contains more Vitamin B3 +1257.6%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +1044%
Contains more Folate +7300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +663.6%
Contains more Protein +562%
Contains more Carbs +452.9%
Contains more Other +634.7%
Equal in Fats - 0.9
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 Water +663.6%
Contains more Protein +562%
Contains more Carbs +452.9%
Contains more Other +634.7%
Equal in Fats - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +273.1%
Contains more Polyunsaturated fat +14.2%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +273.1%
Contains more Polyunsaturated fat +14.2%

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 Saturated Fat ok
Lower in price 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 47.75g Black turtle bean
Protein 3.21g 21.25g Black turtle bean
Fats 0.86g 0.9g Black turtle bean
Carbs 11.44g 63.25g Black turtle bean
Calories 40kcal 339kcal Black turtle bean
Sugar 2.12g Bran
Fiber 2.6g 15.5g Black turtle bean
Calcium 10mg 160mg Black turtle bean
Iron 0.88mg 8.7mg Black turtle bean
Magnesium 40mg 160mg Black turtle bean
Phosphorus 119mg 440mg Black turtle bean
Potassium 92mg 1500mg Black turtle bean
Sodium 1mg 9mg Bran
Zinc 0.53mg 2.2mg Black turtle bean
Copper 0.066mg 1mg Black turtle bean
Manganese 0.964mg 1mg Black turtle bean
Selenium 7.7µg 3.2µg Bran
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.16mg 0.9mg Black turtle bean
Vitamin B2 0.034mg 0.193mg Black turtle bean
Vitamin B3 0.144mg 1.955mg Black turtle bean
Vitamin B5 0.217mg 0.899mg Black turtle bean
Vitamin B6 0.025mg 0.286mg Black turtle bean
Folate 6µg 444µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.057mg 0.252mg Black turtle bean
Threonine 0.086mg 0.894mg Black turtle bean
Isoleucine 0.114mg 0.938mg Black turtle bean
Leucine 0.235mg 1.697mg Black turtle bean
Lysine 0.13mg 1.459mg Black turtle bean
Methionine 0.057mg 0.32mg Black turtle bean
Phenylalanine 0.155mg 1.149mg Black turtle bean
Valine 0.165mg 1.112mg Black turtle bean
Histidine 0.07mg 0.592mg Black turtle bean
Saturated Fat 0.163g 0.232g Bran
Monounsaturated Fat 0.291g 0.078g Bran
Polyunsaturated fat 0.339g 0.387g Black turtle bean

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

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
65%
Black turtle bean
Minerals Daily Need Coverage Score
33%
Bran
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.6)
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/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.