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  6. Bran vs. Lupin Bean

Bran vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between Bran and Lupin Bean

  • The amount of Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Vitamin B5, Copper, and Zinc in Bran is higher than in Lupin Bean.
  • Bran covers your daily Manganese needs 215% more than Lupin Bean.
  • Lupin Bean has 17 times less Selenium than Bran. Bran has 45.2µg of Selenium, while Lupin Bean has 2.6µg.

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

Infographic

Bran vs Lupin Bean 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
9
:
0
Lupin Bean
Lupin Bean
Contains more Calcium +13.7%
Contains more Iron +350.8%
Contains more Magnesium +335.2%
Contains more Phosphorus +473.4%
Contains more Potassium +131%
Contains more Zinc +125.4%
Contains more Copper +74.5%
Contains more Manganese +732.8%
Contains more Selenium +1638.5%
Equal in Sodium - 4
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +13.7%
Contains more Iron +350.8%
Contains more Magnesium +335.2%
Contains more Phosphorus +473.4%
Contains more Potassium +131%
Contains more Zinc +125.4%
Contains more Copper +74.5%
Contains more Manganese +732.8%
Contains more Selenium +1638.5%
Equal in Sodium - 4

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
7
:
3
Lupin Bean
Lupin Bean
Contains more Vitamin B1 +773.1%
Contains more Vitamin B2 +315.1%
Contains more Vitamin B3 +88.7%
Contains more Vitamin B5 +694.7%
Contains more Vitamin B6 +1733.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +13.5%
Bran
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%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin B1 +773.1%
Contains more Vitamin B2 +315.1%
Contains more Vitamin B3 +88.7%
Contains more Vitamin B5 +694.7%
Contains more Vitamin B6 +1733.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +13.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Lupin Bean
Lupin Bean
Contains more Protein +11.1%
Contains more Fats +140.8%
Contains more Carbs +570.2%
Contains more Other +427.3%
Contains more Water +985.2%
Equal in Protein - 15.57
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Lupin Bean
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 Protein +11.1%
Contains more Fats +140.8%
Contains more Carbs +570.2%
Contains more Other +427.3%
Contains more Water +985.2%
Equal in Protein - 15.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +101.4%
Contains more Polyunsaturated fat +278.9%
Contains less Saturated Fat -73.9%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +101.4%
Contains more Polyunsaturated fat +278.9%
Contains less Saturated Fat -73.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Lupin Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Lupin Bean Opinion
Net carbs 50.82g 7.08g Bran
Protein 17.3g 15.57g Bran
Fats 7.03g 2.92g Bran
Carbs 66.22g 9.88g Bran
Calories 246kcal 119kcal Bran
Sugar 1.45g Lupin Bean
Fiber 15.4g 2.8g Bran
Calcium 58mg 51mg Bran
Iron 5.41mg 1.2mg Bran
Magnesium 235mg 54mg Bran
Phosphorus 734mg 128mg Bran
Potassium 566mg 245mg Bran
Sodium 4mg 4mg
Zinc 3.11mg 1.38mg Bran
Copper 0.403mg 0.231mg Bran
Manganese 5.63mg 0.676mg Bran
Selenium 45.2µg 2.6µg Bran
Vitamin A 0IU 7IU Lupin Bean
Vitamin E 1.01mg Bran
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 1.17mg 0.134mg Bran
Vitamin B2 0.22mg 0.053mg Bran
Vitamin B3 0.934mg 0.495mg Bran
Vitamin B5 1.494mg 0.188mg Bran
Vitamin B6 0.165mg 0.009mg Bran
Folate 52µg 59µg Lupin Bean
Vitamin K 3.2µg Bran
Tryptophan 0.335mg 0.125mg Bran
Threonine 0.502mg 0.573mg Lupin Bean
Isoleucine 0.668mg 0.695mg Lupin Bean
Leucine 1.374mg 1.181mg Bran
Lysine 0.76mg 0.832mg Lupin Bean
Methionine 0.335mg 0.11mg Bran
Phenylalanine 0.908mg 0.618mg Bran
Valine 0.964mg 0.65mg Bran
Histidine 0.41mg 0.443mg Lupin Bean
Saturated Fat 1.328g 0.346g Lupin Bean
Monounsaturated Fat 2.376g 1.18g Bran
Polyunsaturated fat 2.766g 0.73g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Bran
10%
Lupin Bean
Minerals Daily Need Coverage Score
195%
Bran
39%
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 - 0.982g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.3)
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 Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/168872/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.