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Bran vs Broad bean - In-Depth Nutrition Comparison

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What are the main differences between Bran and Broad bean?

  • Bran is richer in Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, and Vitamin B5, yet Broad bean is richer in Vitamin K, and Folate.
  • Bran's daily need coverage for Manganese is 216% higher.
  • Bran has 57 times more Selenium than Broad bean. Bran has 45.2µg of Selenium, while Broad bean has 0.8µg.

We used Oat bran, raw and Beans, fava, in pod, raw types in this comparison.

Infographic

Bran vs Broad 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +56.8%
Contains more Iron +249%
Contains more Magnesium +612.1%
Contains more Phosphorus +469%
Contains more Potassium +70.5%
Contains less Sodium -84%
Contains more Zinc +211%
Equal in Copper - 0.402
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 59% 24% 56% 30% 4% 28% 134%
Contains more Calcium +56.8%
Contains more Iron +249%
Contains more Magnesium +612.1%
Contains more Phosphorus +469%
Contains more Potassium +70.5%
Contains less Sodium -84%
Contains more Zinc +211%
Equal in Copper - 0.402

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
3
:
Contains more Vitamin B1 +779.7%
Contains more Vitamin B5 +564%
Contains more Vitamin B6 +58.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +14.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +140.8%
Contains more Folate +184.6%
Contains more Vitamin K +1178.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Contains more Vitamin B1 +779.7%
Contains more Vitamin B5 +564%
Contains more Vitamin B6 +58.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +14.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +140.8%
Contains more Folate +184.6%
Contains more Vitamin K +1178.1%

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 Broad bean
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Broad bean Opinion
Net carbs 50.82g 10.13g Bran
Protein 17.3g 7.92g Bran
Fats 7.03g 0.73g Bran
Carbs 66.22g 17.63g Bran
Calories 246kcal 88kcal Bran
Starch g g
Fructose g g
Sugar 1.45g 9.21g Bran
Fiber 15.4g 7.5g Bran
Calcium 58mg 37mg Bran
Iron 5.41mg 1.55mg Bran
Magnesium 235mg 33mg Bran
Phosphorus 734mg 129mg Bran
Potassium 566mg 332mg Bran
Sodium 4mg 25mg Bran
Zinc 3.11mg 1mg Bran
Copper 0.403mg 0.402mg Bran
Vitamin A 0IU 333IU Broad bean
Vitamin E 1.01mg 1.16mg Broad bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 3.7mg Broad bean
Vitamin B1 1.17mg 0.133mg Bran
Vitamin B2 0.22mg 0.29mg Broad bean
Vitamin B3 0.934mg 2.249mg Broad bean
Vitamin B5 1.494mg 0.225mg Bran
Vitamin B6 0.165mg 0.104mg Bran
Folate 52µg 148µg Broad bean
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 40.9µg Broad bean
Tryptophan 0.335mg mg Bran
Threonine 0.502mg mg Bran
Isoleucine 0.668mg mg Bran
Leucine 1.374mg mg Bran
Lysine 0.76mg mg Bran
Methionine 0.335mg mg Bran
Phenylalanine 0.908mg mg Bran
Valine 0.964mg mg Bran
Histidine 0.41mg mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.118g Broad bean
Monounsaturated Fat 2.376g 0.104g Bran
Polyunsaturated fat 2.766g 0.342g Bran

Which food is preferable for your diet?

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

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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
37
Broad bean
Mineral Summary Score
122
Bran
43
Broad 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
48%
Broad bean
Carbohydrates
66%
Bran
18%
Broad bean
Fats
32%
Bran
3%
Broad bean

Comparison summary

Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 1.21g)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 7.76g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 23)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.