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  6. Bran vs. Chickpeas

Bran vs. Chickpeas — In-Depth Nutrition Comparison

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Differences between bran and chickpeas

  • Bran has more selenium, while chickpeas have more folate, copper, iron, fiber, zinc, vitamin B6, phosphorus, and potassium.
  • Chickpeas' daily need coverage for folate is 42% higher.
  • Chickpeas contain 2 times less selenium than bran. Bran contains 7.7µg of selenium, while chickpeas contain 3.7µg.
  • Chickpeas have a lower glycemic index. The glycemic index of chickpeas is 36, while the glycemic index of bran is 56.

The food types used in this comparison are Oat bran, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Bran vs Chickpeas 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.
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +108.1%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +216.3%
Contains more IronIron +228.4%
Contains more CopperCopper +433.3%
Contains more ZincZinc +188.7%
Contains more PhosphorusPhosphorus +41.2%
~equal in Manganese ~1.03mg

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
Bran
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +85.3%
Contains more Vitamin B3Vitamin B3 +265.3%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin B6Vitamin B6 +456%
Contains more FolateFolate +2766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Chickpeas DV% diff.
Folate 6µg 172µg 42%
Copper 0.066mg 0.352mg 32%
Iron 0.88mg 2.89mg 25%
Fiber 2.6g 7.6g 20%
Protein 3.21g 8.86g 11%
Zinc 0.53mg 1.53mg 9%
Vitamin B6 0.025mg 0.139mg 9%
Choline 42.8mg 8%
Phosphorus 119mg 168mg 7%
Selenium 7.7µg 3.7µg 7%
Calories 40kcal 164kcal 6%
Potassium 92mg 291mg 6%
Carbs 11.44g 27.42g 5%
Polyunsaturated fat 0.339g 1.156g 5%
Calcium 10mg 49mg 4%
Vitamin B1 0.16mg 0.116mg 4%
Fats 0.86g 2.59g 3%
Manganese 0.964mg 1.03mg 3%
Vitamin K 4µg 3%
Magnesium 40mg 48mg 2%
Vitamin E 0.35mg 2%
Vitamin B2 0.034mg 0.063mg 2%
Vitamin B3 0.144mg 0.526mg 2%
Vitamin C 0mg 1.3mg 1%
Vitamin B5 0.217mg 0.286mg 1%
Monounsaturated fat 0.291g 0.583g 1%
Protein per 100 calories 8g 5.4g N/A
Calories per 10 g protein 125kcal 185kcal N/A
Weight per 100 calories 250g 61g N/A
Unsaturated / Saturated Fat ratio 3.9 6.5 N/A
Net carbs 8.84g 19.82g N/A
Sugar 4.8g N/A
Sodium 1mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.163g 0.269g 0%
Tryptophan 0.057mg 0.085mg 0%
Threonine 0.086mg 0.329mg 0%
Isoleucine 0.114mg 0.38mg 0%
Leucine 0.235mg 0.631mg 0%
Lysine 0.13mg 0.593mg 0%
Methionine 0.057mg 0.116mg 0%
Phenylalanine 0.155mg 0.475mg 0%
Valine 0.165mg 0.372mg 0%
Histidine 0.07mg 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more WaterWater +39.5%
Contains more ProteinProtein +176%
Contains more FatsFats +201.2%
Contains more CarbsCarbs +139.7%
Contains more OtherOther +87.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -39.4%
Contains more Mono. FatMonounsaturated fat +100.3%
Contains more Poly. FatPolyunsaturated fat +241%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.