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Bran vs. Lima beans — In-Depth Nutrition Comparison

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What are the main differences between bran and lima beans?

  • Bran is richer in manganese and selenium, yet lima beans are richer in folate, iron, copper, fiber, potassium, and vitamin B6.
  • Bran's daily need coverage for manganese is 19% higher.
  • Bran has 2 times more selenium than lima beans. Bran has 7.7µg of selenium, while lima beans have 4.5µg.
  • Lima beans have a lower glycemic index than bran.

We used Oat bran, cooked and Lima beans, large, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Bran vs Lima 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% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +86.8%
Contains more SeleniumSelenium +71.1%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +452.2%
Contains more IronIron +171.6%
Contains more CopperCopper +256.1%
Contains more ZincZinc +79.2%
~equal in Magnesium ~43mg
~equal in Phosphorus ~111mg

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
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 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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin B2Vitamin B2 +61.8%
Contains more Vitamin B3Vitamin B3 +192.4%
Contains more Vitamin B5Vitamin B5 +94.5%
Contains more Vitamin B6Vitamin B6 +544%
Contains more FolateFolate +1283.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Lima beans DV% diff.
Manganese 0.964mg 0.516mg 19%
Folate 6µg 83µg 19%
Iron 0.88mg 2.39mg 19%
Copper 0.066mg 0.235mg 19%
Fiber 2.6g 7g 18%
Potassium 92mg 508mg 12%
Vitamin B6 0.025mg 0.161mg 10%
Protein 3.21g 7.8g 9%
Choline 32.5mg 6%
Selenium 7.7µg 4.5µg 6%
Calories 40kcal 115kcal 4%
Vitamin B5 0.217mg 0.422mg 4%
Zinc 0.53mg 0.95mg 4%
Carbs 11.44g 20.88g 3%
Vitamin K 2µg 2%
Vitamin B3 0.144mg 0.421mg 2%
Vitamin B2 0.034mg 0.055mg 2%
Vitamin E 0.18mg 1%
Magnesium 40mg 43mg 1%
Polyunsaturated fat 0.339g 0.171g 1%
Fats 0.86g 0.38g 1%
Monounsaturated fat 0.291g 0.034g 1%
Calcium 10mg 17mg 1%
Phosphorus 119mg 111mg 1%
Net carbs 8.84g 13.88g N/A
Sugar 2.9g N/A
Sodium 1mg 2mg 0%
Vitamin B1 0.16mg 0.161mg 0%
Saturated fat 0.163g 0.089g 0%
Tryptophan 0.057mg 0.092mg 0%
Threonine 0.086mg 0.337mg 0%
Isoleucine 0.114mg 0.411mg 0%
Leucine 0.235mg 0.673mg 0%
Lysine 0.13mg 0.523mg 0%
Methionine 0.057mg 0.099mg 0%
Phenylalanine 0.155mg 0.449mg 0%
Valine 0.165mg 0.469mg 0%
Histidine 0.07mg 0.238mg 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% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more FatsFats +126.3%
Contains more WaterWater +20.4%
Contains more ProteinProtein +143%
Contains more CarbsCarbs +82.5%
Contains more OtherOther +134.7%

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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +755.9%
Contains more Poly. FatPolyunsaturated fat +98.2%
Contains less Sat. FatSaturated fat -45.4%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.