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Bran vs Chickpea - In-Depth Nutrition Comparison

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How are Bran and Chickpea different?

  • Bran is higher in Phosphorus, Vitamin B1, Magnesium, Iron, and Fiber, however Chickpea is richer in Manganese, Folate, Selenium, Vitamin B6, and Copper.
  • Daily need coverage for Manganese from Chickpea is 682% higher.
  • Bran contains 3 times more Magnesium than Chickpea. While Bran contains 235mg of Magnesium, Chickpea contains only 79mg.

Oat bran, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

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Bran vs Chickpea 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
Bran
6
:
Contains more Iron +25.5%
Contains more Magnesium +197.5%
Contains more Zinc +12.7%
Contains more Phosphorus +191.3%
Contains less Sodium -83.3%
Contains more Potassium +26.9%
Contains more Copper +62.8%
Equal in Calcium - 57
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Contains more Iron +25.5%
Contains more Magnesium +197.5%
Contains more Zinc +12.7%
Contains more Phosphorus +191.3%
Contains less Sodium -83.3%
Contains more Potassium +26.9%
Contains more Copper +62.8%
Equal in Calcium - 57

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 E +23.2%
Contains more Vitamin B1 +145.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +65%
Contains more Vitamin B6 +224.2%
Contains more Vitamin K +181.3%
Contains more Folate +971.2%
Equal in Vitamin B2 - 0.212
Equal in Vitamin B5 - 1.588
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 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Contains more Vitamin E +23.2%
Contains more Vitamin B1 +145.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +65%
Contains more Vitamin B6 +224.2%
Contains more Vitamin K +181.3%
Contains more Folate +971.2%
Equal in Vitamin B2 - 0.212
Equal in Vitamin B5 - 1.588

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
74
Chickpea
Mineral Summary Score
122
Bran
88
Chickpea

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
123%
Chickpea
Carbohydrates
66%
Bran
63%
Chickpea
Fats
32%
Bran
28%
Chickpea

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Chickpea
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 Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.725g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 9.25g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 20mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
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.

All nutrients comparison - raw data values

Nutrient Bran Chickpea Opinion
Calories 246 378 Chickpea
Protein 17.3 20.47 Chickpea
Fats 7.03 6.04 Bran
Vitamin C 0 4 Chickpea
Carbs 66.22 62.95 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 4.31 Bran
Calcium 58 57 Bran
Potassium 566 718 Chickpea
Magnesium 235 79 Bran
Sugar 1.45 10.7 Bran
Fiber 15.4 12.2 Bran
Copper 0.403 0.656 Chickpea
Zinc 3.11 2.76 Bran
Starch
Phosphorus 734 252 Bran
Sodium 4 24 Bran
Vitamin A 0 67 Chickpea
Vitamin E 1.01 0.82 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.477 Bran
Vitamin B2 0.22 0.212 Bran
Vitamin B3 0.934 1.541 Chickpea
Vitamin B5 1.494 1.588 Chickpea
Vitamin B6 0.165 0.535 Chickpea
Vitamin B12 0 0
Vitamin K 3.2 9 Chickpea
Folate 52 557 Chickpea
Trans Fat 0 Bran
Saturated Fat 1.328 0.603 Chickpea
Monounsaturated Fat 2.376 1.377 Bran
Polyunsaturated fat 2.766 2.731 Bran
Tryptophan 0.335 0.2 Bran
Threonine 0.502 0.766 Chickpea
Isoleucine 0.668 0.882 Chickpea
Leucine 1.374 1.465 Chickpea
Lysine 0.76 1.377 Chickpea
Methionine 0.335 0.27 Bran
Phenylalanine 0.908 1.103 Chickpea
Valine 0.964 0.865 Bran
Histidine 0.41 0.566 Chickpea
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. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.