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Bran vs. Lablab — In-Depth Nutrition Comparison

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Important differences between Bran and Lablab

  • Bran has more Manganese, and Selenium, however, Lablab has more Iron, Copper, Zinc, Magnesium, Vitamin B1, and Potassium.
  • Lablab's daily need coverage for Iron is 46% more.
  • Bran has 3 times more Selenium than Lablab. Bran has 7.7µg of Selenium, while Lablab has 2.8µg.

The food varieties used in the comparison are Oat bran, cooked and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Bran vs Lablab 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
3
:
7
Lablab
Contains less Sodium -85.7%
Contains more Manganese +100%
Contains more Selenium +175%
Contains more Calcium +300%
Contains more Iron +420.5%
Contains more Magnesium +105%
Contains more Potassium +266.3%
Contains more Zinc +437.7%
Contains more Copper +416.7%
Equal in Phosphorus - 120
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains less Sodium -85.7%
Contains more Manganese +100%
Contains more Selenium +175%
Contains more Calcium +300%
Contains more Iron +420.5%
Contains more Magnesium +105%
Contains more Potassium +266.3%
Contains more Zinc +437.7%
Contains more Copper +416.7%
Equal in Phosphorus - 120

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
1
:
5
Lablab
Contains more Folate +50%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +48%
Equal in Vitamin B2 - 0.037
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Folate +50%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B5 +45.6%
Contains more Vitamin B6 +48%
Equal in Vitamin B2 - 0.037

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
:
3
Lablab
Contains more Fats +48.3%
Contains more Water +21.5%
Contains more Protein +153.6%
Contains more Carbs +80.9%
Contains more Other +198%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more Fats +48.3%
Contains more Water +21.5%
Contains more Protein +153.6%
Contains more Carbs +80.9%
Contains more Other +198%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
2
:
1
Lablab
Contains more Monounsaturated Fat +1019.2%
Contains more Polyunsaturated fat +38.4%
Contains less Saturated Fat -39.3%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains more Monounsaturated Fat +1019.2%
Contains more Polyunsaturated fat +38.4%
Contains less Saturated Fat -39.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Lablab
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Lablab Opinion
Net carbs 8.84g 20.69g Lablab
Protein 3.21g 8.14g Lablab
Fats 0.86g 0.58g Bran
Carbs 11.44g 20.69g Lablab
Calories 40kcal 117kcal Lablab
Fiber 2.6g Bran
Calcium 10mg 40mg Lablab
Iron 0.88mg 4.58mg Lablab
Magnesium 40mg 82mg Lablab
Phosphorus 119mg 120mg Lablab
Potassium 92mg 337mg Lablab
Sodium 1mg 7mg Bran
Zinc 0.53mg 2.85mg Lablab
Copper 0.066mg 0.341mg Lablab
Manganese 0.964mg 0.482mg Bran
Selenium 7.7µg 2.8µg Bran
Vitamin B1 0.16mg 0.27mg Lablab
Vitamin B2 0.034mg 0.037mg Lablab
Vitamin B3 0.144mg 0.411mg Lablab
Vitamin B5 0.217mg 0.316mg Lablab
Vitamin B6 0.025mg 0.037mg Lablab
Folate 6µg 4µg Bran
Tryptophan 0.057mg 0.068mg Lablab
Threonine 0.086mg 0.315mg Lablab
Isoleucine 0.114mg 0.39mg Lablab
Leucine 0.235mg 0.691mg Lablab
Lysine 0.13mg 0.556mg Lablab
Methionine 0.057mg 0.065mg Lablab
Phenylalanine 0.155mg 0.41mg Lablab
Valine 0.165mg 0.422mg Lablab
Histidine 0.07mg 0.233mg Lablab
Saturated Fat 0.163g 0.099g Lablab
Monounsaturated Fat 0.291g 0.026g Bran
Polyunsaturated fat 0.339g 0.245g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Lablab
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Bran
10%
Lablab
Minerals Daily Need Coverage Score
33%
Bran
59%
Lablab

Comparison summary

Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals
Which food is richer in vitamins?
Lablab
Lablab is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.