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Bran vs Lablab - In-Depth Nutrition Comparison

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Differences between Bran and Lablab

  • Lablab contains less Manganese, Phosphorus, Selenium, Vitamin B1, Magnesium, Vitamin B5, Vitamin B2, Folate, Iron, and Vitamin B6 than Bran.
  • Bran's daily need coverage for Manganese is 224% higher.
  • Lablab contains 16 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Lablab contains 2.8µg.

The food types used in this comparison are Oat bran, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
0
Lablab
Contains more Calcium +45%
Contains more Iron +18.1%
Contains more Magnesium +186.6%
Contains more Phosphorus +511.7%
Contains more Potassium +68%
Contains less Sodium -42.9%
Contains more Copper +18.2%
Equal in Zinc - 2.85
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Contains more Calcium +45%
Contains more Iron +18.1%
Contains more Magnesium +186.6%
Contains more Phosphorus +511.7%
Contains more Potassium +68%
Contains less Sodium -42.9%
Contains more Copper +18.2%
Equal in Zinc - 2.85

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
8
:
0
Lablab
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +494.6%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B5 +372.8%
Contains more Vitamin B6 +345.9%
Contains more Folate +1200%
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 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +494.6%
Contains more Vitamin B3 +127.3%
Contains more Vitamin B5 +372.8%
Contains more Vitamin B6 +345.9%
Contains more Folate +1200%

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 Lablab
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Lablab Opinion
Net carbs 50.82g 20.69g Bran
Protein 17.3g 8.14g Bran
Fats 7.03g 0.58g Bran
Carbs 66.22g 20.69g Bran
Calories 246kcal 117kcal Bran
Starch g g
Fructose g g
Sugar 1.45g g Lablab
Fiber 15.4g g Bran
Calcium 58mg 40mg Bran
Iron 5.41mg 4.58mg Bran
Magnesium 235mg 82mg Bran
Phosphorus 734mg 120mg Bran
Potassium 566mg 337mg Bran
Sodium 4mg 7mg Bran
Zinc 3.11mg 2.85mg Bran
Copper 0.403mg 0.341mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.27mg Bran
Vitamin B2 0.22mg 0.037mg Bran
Vitamin B3 0.934mg 0.411mg Bran
Vitamin B5 1.494mg 0.316mg Bran
Vitamin B6 0.165mg 0.037mg Bran
Folate 52µg 4µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.068mg Bran
Threonine 0.502mg 0.315mg Bran
Isoleucine 0.668mg 0.39mg Bran
Leucine 1.374mg 0.691mg Bran
Lysine 0.76mg 0.556mg Bran
Methionine 0.335mg 0.065mg Bran
Phenylalanine 0.908mg 0.41mg Bran
Valine 0.964mg 0.422mg Bran
Histidine 0.41mg 0.233mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.099g Lablab
Monounsaturated Fat 2.376g 0.026g Bran
Polyunsaturated fat 2.766g 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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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
10
Lablab
Mineral Summary Score
122
Bran
64
Lablab

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
49%
Lablab
Carbohydrates
66%
Bran
21%
Lablab
Fats
32%
Bran
3%
Lablab

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 1.229g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 11)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.8)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.