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  6. Bran vs. Fava beans

Bran vs. Fava beans — In-Depth Nutrition Comparison

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What are the differences between bran and fava beans?

  • Bran is higher in manganese, selenium, and vitamin B1, yet fava beans are higher in folate, copper, fiber, iron, and potassium.
  • Fava beans' daily need coverage for folate is 25% more.
  • Bran has 3 times more selenium than fava beans. While bran has 7.7µg of selenium, fava beans have only 2.6µg.
  • The glycemic index of bran is lower.

We used Oat bran, cooked and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Bran vs Fava beans 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
3
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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +129%
Contains more SeleniumSelenium +196.2%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +191.3%
Contains more IronIron +70.5%
Contains more CopperCopper +292.4%
Contains more ZincZinc +90.6%
~equal in Magnesium ~43mg
~equal in Phosphorus ~125mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin B1Vitamin B1 +64.9%
Contains more Vitamin B5Vitamin B5 +38.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +161.8%
Contains more Vitamin B3Vitamin B3 +393.8%
Contains more Vitamin B6Vitamin B6 +188%
Contains more FolateFolate +1633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Fava beans DV% diff.
Folate 6µg 104µg 25%
Manganese 0.964mg 0.421mg 24%
Copper 0.066mg 0.259mg 21%
Fiber 2.6g 5.4g 11%
Protein 3.21g 7.6g 9%
Selenium 7.7µg 2.6µg 9%
Iron 0.88mg 1.5mg 8%
Choline 30.6mg 6%
Vitamin B1 0.16mg 0.097mg 5%
Potassium 92mg 268mg 5%
Vitamin B6 0.025mg 0.072mg 4%
Vitamin B3 0.144mg 0.711mg 4%
Vitamin B2 0.034mg 0.089mg 4%
Calories 40kcal 110kcal 4%
Zinc 0.53mg 1.01mg 4%
Carbs 11.44g 19.65g 3%
Calcium 10mg 36mg 3%
Vitamin K 2.9µg 2%
Phosphorus 119mg 125mg 1%
Polyunsaturated fat 0.339g 0.164g 1%
Monounsaturated fat 0.291g 0.079g 1%
Vitamin B5 0.217mg 0.157mg 1%
Fats 0.86g 0.4g 1%
Magnesium 40mg 43mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 8.84g 14.25g N/A
Sugar 1.82g N/A
Sodium 1mg 5mg 0%
Vitamin E 0.02mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.163g 0.066g 0%
Tryptophan 0.057mg 0.072mg 0%
Threonine 0.086mg 0.27mg 0%
Isoleucine 0.114mg 0.306mg 0%
Leucine 0.235mg 0.572mg 0%
Lysine 0.13mg 0.486mg 0%
Methionine 0.057mg 0.062mg 0%
Phenylalanine 0.155mg 0.321mg 0%
Valine 0.165mg 0.338mg 0%
Histidine 0.07mg 0.193mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more FatsFats +115%
Contains more WaterWater +17.4%
Contains more ProteinProtein +136.8%
Contains more CarbsCarbs +71.8%
Contains more OtherOther +65.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated fat +268.4%
Contains more Poly. FatPolyunsaturated fat +106.7%
Contains less Sat. FatSaturated fat -59.5%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.