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Bran vs Lupin Bean - In-Depth Nutrition Comparison

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How are Bran and Lupin Bean different?

  • Bran is higher in Manganese, Selenium, Vitamin B1, Phosphorus, and Vitamin B5, however Lupin Bean is richer in Folate, Copper, Zinc, Vitamin B6, and Fiber.
  • Daily need coverage for Manganese from Bran is 141% higher.
  • Bran contains 6 times more Selenium than Lupin Bean. While Bran contains 45.2µg of Selenium, Lupin Bean contains only 8.2µg.

Oat bran, raw and Lupins, mature seeds, raw are the varieties used in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +24.1%
Contains more Magnesium +18.7%
Contains more Phosphorus +66.8%
Contains less Sodium -73.3%
Contains more Calcium +203.4%
Contains more Potassium +79%
Contains more Zinc +52.7%
Contains more Copper +153.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Iron +24.1%
Contains more Magnesium +18.7%
Contains more Phosphorus +66.8%
Contains less Sodium -73.3%
Contains more Calcium +203.4%
Contains more Potassium +79%
Contains more Zinc +52.7%
Contains more Copper +153.6%

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
4
:
Contains more Vitamin B1 +82.8%
Contains more Vitamin B5 +99.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +116.4%
Contains more Folate +582.7%
Equal in Vitamin B2 - 0.22
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% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin B1 +82.8%
Contains more Vitamin B5 +99.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.5%
Contains more Vitamin B6 +116.4%
Contains more Folate +582.7%
Equal in Vitamin B2 - 0.22

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

All nutrients comparison - raw data values

Nutrient Bran Lupin Bean Opinion
Net carbs 50.82g 21.47g Bran
Protein 17.3g 36.17g Lupin Bean
Fats 7.03g 9.74g Lupin Bean
Carbs 66.22g 40.37g Bran
Calories 246kcal 371kcal Lupin Bean
Starch g g
Fructose g g
Sugar 1.45g g Lupin Bean
Fiber 15.4g 18.9g Lupin Bean
Calcium 58mg 176mg Lupin Bean
Iron 5.41mg 4.36mg Bran
Magnesium 235mg 198mg Bran
Phosphorus 734mg 440mg Bran
Potassium 566mg 1013mg Lupin Bean
Sodium 4mg 15mg Bran
Zinc 3.11mg 4.75mg Lupin Bean
Copper 0.403mg 1.022mg Lupin Bean
Vitamin A 0IU 0IU
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.8mg Lupin Bean
Vitamin B1 1.17mg 0.64mg Bran
Vitamin B2 0.22mg 0.22mg
Vitamin B3 0.934mg 2.19mg Lupin Bean
Vitamin B5 1.494mg 0.75mg Bran
Vitamin B6 0.165mg 0.357mg Lupin Bean
Folate 52µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.289mg Bran
Threonine 0.502mg 1.331mg Lupin Bean
Isoleucine 0.668mg 1.615mg Lupin Bean
Leucine 1.374mg 2.743mg Lupin Bean
Lysine 0.76mg 1.933mg Lupin Bean
Methionine 0.335mg 0.255mg Bran
Phenylalanine 0.908mg 1.435mg Lupin Bean
Valine 0.964mg 1.51mg Lupin Bean
Histidine 0.41mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 1.156g Lupin Bean
Monounsaturated Fat 2.376g 3.94g Lupin Bean
Polyunsaturated fat 2.766g 2.439g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Lupin Bean
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
55
Lupin Bean
Mineral Summary Score
122
Bran
138
Lupin Bean

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
217%
Lupin Bean
Carbohydrates
66%
Bran
40%
Lupin Bean
Fats
32%
Bran
45%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.172g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 11mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.