Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Bran vs Lupin Bean - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
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 Copper +153.6%
Contains more Zinc +52.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
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 Copper +153.6%
Contains more Zinc +52.7%

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 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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
104%
Bran
217%
Lupin Bean
Carbohydrates
66%
Bran
40%
Lupin Bean
Fats
32%
Bran
45%
Lupin Bean

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sugars?
Lupin Bean
Lupin Bean contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Lupin Bean Opinion
Calories 246 371 Lupin Bean
Protein 17.3 36.17 Lupin Bean
Fats 7.03 9.74 Lupin Bean
Vitamin C 0 4.8 Lupin Bean
Carbs 66.22 40.37 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 4.36 Bran
Calcium 58 176 Lupin Bean
Potassium 566 1013 Lupin Bean
Magnesium 235 198 Bran
Sugars 1.45 Lupin Bean
Fiber 15.4 18.9 Lupin Bean
Copper 0.403 1.022 Lupin Bean
Zinc 3.11 4.75 Lupin Bean
Starch
Phosphorus 734 440 Bran
Sodium 4 15 Bran
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.64 Bran
Vitamin B2 0.22 0.22
Vitamin B3 0.934 2.19 Lupin Bean
Vitamin B5 1.494 0.75 Bran
Vitamin B6 0.165 0.357 Lupin Bean
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 52 355 Lupin Bean
Trans Fat 0 Bran
Saturated Fat 1.328 1.156 Lupin Bean
Monounsaturated Fat 2.376 3.94 Lupin Bean
Polyunsaturated fat 2.766 2.439 Bran
Tryptophan 0.335 0.289 Bran
Threonine 0.502 1.331 Lupin Bean
Isoleucine 0.668 1.615 Lupin Bean
Leucine 1.374 2.743 Lupin Bean
Lysine 0.76 1.933 Lupin Bean
Methionine 0.335 0.255 Bran
Phenylalanine 0.908 1.435 Lupin Bean
Valine 0.964 1.51 Lupin Bean
Histidine 0.41 1.03 Lupin Bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.