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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
Bran
8
:
0
Lablab
Lablab
Contains more Iron +18.1%
Contains more Calcium +45%
Contains more Potassium +68%
Contains more Magnesium +186.6%
Contains more Copper +18.2%
Contains more Phosphorus +511.7%
Contains less Sodium -42.9%
Equal in Zinc - 2.85
Bran
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Lablab
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 12% 30% 59% 114% 78% 52% 1%
Contains more Iron +18.1%
Contains more Calcium +45%
Contains more Potassium +68%
Contains more Magnesium +186.6%
Contains more Copper +18.2%
Contains more Phosphorus +511.7%
Contains less Sodium -42.9%
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
Bran
8
:
0
Lablab
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%
Bran
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Lablab
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 68% 9% 8% 19% 9% 0% 0% 3%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Bran Lablab Opinion
Calories 246 117 Bran
Protein 17.3 8.14 Bran
Fats 7.03 0.58 Bran
Vitamin C 0 0
Carbs 66.22 20.69 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 4.58 Bran
Calcium 58 40 Bran
Potassium 566 337 Bran
Magnesium 235 82 Bran
Sugar 1.45 Lablab
Fiber 15.4 Bran
Copper 0.403 0.341 Bran
Zinc 3.11 2.85 Bran
Starch
Phosphorus 734 120 Bran
Sodium 4 7 Bran
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.27 Bran
Vitamin B2 0.22 0.037 Bran
Vitamin B3 0.934 0.411 Bran
Vitamin B5 1.494 0.316 Bran
Vitamin B6 0.165 0.037 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 52 4 Bran
Trans Fat 0 Bran
Saturated Fat 1.328 0.099 Lablab
Monounsaturated Fat 2.376 0.026 Bran
Polyunsaturated fat 2.766 0.245 Bran
Tryptophan 0.335 0.068 Bran
Threonine 0.502 0.315 Bran
Isoleucine 0.668 0.39 Bran
Leucine 1.374 0.691 Bran
Lysine 0.76 0.556 Bran
Methionine 0.335 0.065 Bran
Phenylalanine 0.908 0.41 Bran
Valine 0.964 0.422 Bran
Histidine 0.41 0.233 Bran
Fructose

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.