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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.

Infographic

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 Phosphorus +191.3%
Contains less Sodium -83.3%
Contains more Zinc +12.7%
Contains more Potassium +26.9%
Contains more Copper +62.8%
Equal in Calcium - 57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Iron +25.5%
Contains more Magnesium +197.5%
Contains more Phosphorus +191.3%
Contains less Sodium -83.3%
Contains more Zinc +12.7%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +65%
Contains more Vitamin B6 +224.2%
Contains more Folate +971.2%
Contains more Vitamin K +181.3%
Equal in Vitamin B2 - 0.212
Equal in Vitamin B5 - 1.588
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 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin E +23.2%
Contains more Vitamin B1 +145.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +65%
Contains more Vitamin B6 +224.2%
Contains more Folate +971.2%
Contains more Vitamin K +181.3%
Equal in Vitamin B2 - 0.212
Equal in Vitamin B5 - 1.588

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

All nutrients comparison - raw data values

Nutrient Bran Chickpea Opinion
Net carbs 50.82g 50.75g Bran
Protein 17.3g 20.47g Chickpea
Fats 7.03g 6.04g Bran
Carbs 66.22g 62.95g Bran
Calories 246kcal 378kcal Chickpea
Starch g g
Fructose g g
Sugar 1.45g 10.7g Bran
Fiber 15.4g 12.2g Bran
Calcium 58mg 57mg Bran
Iron 5.41mg 4.31mg Bran
Magnesium 235mg 79mg Bran
Phosphorus 734mg 252mg Bran
Potassium 566mg 718mg Chickpea
Sodium 4mg 24mg Bran
Zinc 3.11mg 2.76mg Bran
Copper 0.403mg 0.656mg Chickpea
Vitamin A 0IU 67IU Chickpea
Vitamin E 1.01mg 0.82mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4mg Chickpea
Vitamin B1 1.17mg 0.477mg Bran
Vitamin B2 0.22mg 0.212mg Bran
Vitamin B3 0.934mg 1.541mg Chickpea
Vitamin B5 1.494mg 1.588mg Chickpea
Vitamin B6 0.165mg 0.535mg Chickpea
Folate 52µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 9µg Chickpea
Tryptophan 0.335mg 0.2mg Bran
Threonine 0.502mg 0.766mg Chickpea
Isoleucine 0.668mg 0.882mg Chickpea
Leucine 1.374mg 1.465mg Chickpea
Lysine 0.76mg 1.377mg Chickpea
Methionine 0.335mg 0.27mg Bran
Phenylalanine 0.908mg 1.103mg Chickpea
Valine 0.964mg 0.865mg Bran
Histidine 0.41mg 0.566mg Chickpea
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.603g Chickpea
Monounsaturated Fat 2.376g 1.377g Bran
Polyunsaturated fat 2.766g 2.731g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Chickpea
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
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

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.

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.