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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.
  • Bran has a higher glycemic index than lablab.

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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Lablab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +175%
Contains more MagnesiumMagnesium +105%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +266.3%
Contains more IronIron +420.5%
Contains more CopperCopper +416.7%
Contains more ZincZinc +437.7%
~equal in Phosphorus ~120mg

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
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%
Lablab
4
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% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +68.8%
Contains more Vitamin B3Vitamin B3 +185.4%
Contains more Vitamin B5Vitamin B5 +45.6%
Contains more Vitamin B6Vitamin B6 +48%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Lablab DV% diff.
Iron 0.88mg 4.58mg 46%
Copper 0.066mg 0.341mg 31%
Zinc 0.53mg 2.85mg 21%
Manganese 0.964mg 0.482mg 21%
Protein 3.21g 8.14g 10%
Magnesium 40mg 82mg 10%
Fiber 2.6g 10%
Vitamin B1 0.16mg 0.27mg 9%
Selenium 7.7µg 2.8µg 9%
Potassium 92mg 337mg 7%
Calories 40kcal 117kcal 4%
Calcium 10mg 40mg 3%
Carbs 11.44g 20.69g 3%
Vitamin B3 0.144mg 0.411mg 2%
Vitamin B5 0.217mg 0.316mg 2%
Monounsaturated fat 0.291g 0.026g 1%
Vitamin B6 0.025mg 0.037mg 1%
Folate 6µg 4µg 1%
Polyunsaturated fat 0.339g 0.245g 1%
Fats 0.86g 0.58g 0%
Net carbs 8.84g 20.69g N/A
Phosphorus 119mg 120mg 0%
Sodium 1mg 7mg 0%
Vitamin B2 0.034mg 0.037mg 0%
Saturated fat 0.163g 0.099g 0%
Tryptophan 0.057mg 0.068mg 0%
Threonine 0.086mg 0.315mg 0%
Isoleucine 0.114mg 0.39mg 0%
Leucine 0.235mg 0.691mg 0%
Lysine 0.13mg 0.556mg 0%
Methionine 0.057mg 0.065mg 0%
Phenylalanine 0.155mg 0.41mg 0%
Valine 0.165mg 0.422mg 0%
Histidine 0.07mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Lablab
3
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 FatsFats +48.3%
Contains more WaterWater +21.5%
Contains more ProteinProtein +153.6%
Contains more CarbsCarbs +80.9%
Contains more OtherOther +198%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +1019.2%
Contains more Poly. FatPolyunsaturated fat +38.4%
Contains less Sat. FatSaturated fat -39.3%

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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. 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.