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Bran vs. Lupin Bean — In-Depth Nutrition Comparison

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Differences between bran and lupin Bean

  • Bran has more manganese and selenium, while lupin Bean has more copper, folate, zinc, and monounsaturated fat.
  • Lupin Bean's daily need coverage for copper is 18% higher.
  • Lupin Bean contains 3 times less selenium than bran. Bran contains 7.7µg of selenium, while lupin Bean contains 2.6µg.

The food types used in this comparison are Oat bran, cooked and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Bran vs Lupin Bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +42.6%
Contains more SeleniumSelenium +196.2%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +166.3%
Contains more IronIron +36.4%
Contains more CopperCopper +250%
Contains more ZincZinc +160.4%
~equal in Phosphorus ~128mg

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
3
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +243.8%
Contains more FolateFolate +883.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Lupin Bean DV% diff.
Protein 3.21g 15.57g 25%
Copper 0.066mg 0.231mg 18%
Manganese 0.964mg 0.676mg 13%
Folate 6µg 59µg 13%
Selenium 7.7µg 2.6µg 9%
Zinc 0.53mg 1.38mg 8%
Potassium 92mg 245mg 5%
Calories 40kcal 119kcal 4%
Calcium 10mg 51mg 4%
Iron 0.88mg 1.2mg 4%
Fats 0.86g 2.92g 3%
Polyunsaturated fat 0.339g 0.73g 3%
Magnesium 40mg 54mg 3%
Monounsaturated fat 0.291g 1.18g 2%
Vitamin B3 0.144mg 0.495mg 2%
Vitamin B1 0.16mg 0.134mg 2%
Vitamin C 0mg 1.1mg 1%
Phosphorus 119mg 128mg 1%
Vitamin B2 0.034mg 0.053mg 1%
Fiber 2.6g 2.8g 1%
Vitamin B5 0.217mg 0.188mg 1%
Vitamin B6 0.025mg 0.009mg 1%
Carbs 11.44g 9.88g 1%
Saturated fat 0.163g 0.346g 1%
Net carbs 8.84g 7.08g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.057mg 0.125mg 0%
Threonine 0.086mg 0.573mg 0%
Isoleucine 0.114mg 0.695mg 0%
Leucine 0.235mg 1.181mg 0%
Lysine 0.13mg 0.832mg 0%
Methionine 0.057mg 0.11mg 0%
Phenylalanine 0.155mg 0.618mg 0%
Valine 0.165mg 0.65mg 0%
Histidine 0.07mg 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +15.8%
Contains more WaterWater +18.2%
Contains more ProteinProtein +385%
Contains more FatsFats +239.5%
Contains more OtherOther +12.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +305.5%
Contains more Poly. FatPolyunsaturated fat +115.3%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.