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Bran vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Significant differences between Bran and Lupin Bean Raw

  • The amount of Copper, Folate, Fiber, Manganese, Phosphorus, Iron, Vitamin B1, Zinc, Magnesium, and Potassium in Lupin Bean Raw is higher than in Bran.
  • Lupin Bean Raw covers your daily Copper needs 106% more than Bran.

Specific food types used in this comparison are Oat bran, cooked and Lupins, mature seeds, raw.

Infographic

Bran vs Lupin Bean Raw 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.
Contains less Sodium -93.3%
Contains more Calcium +1660%
Contains more Iron +395.5%
Contains more Magnesium +395%
Contains more Phosphorus +269.7%
Contains more Potassium +1001.1%
Contains more Zinc +796.2%
Contains more Copper +1448.5%
Contains more Manganese +147.1%
Equal in Selenium - 8.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains less Sodium -93.3%
Contains more Calcium +1660%
Contains more Iron +395.5%
Contains more Magnesium +395%
Contains more Phosphorus +269.7%
Contains more Potassium +1001.1%
Contains more Zinc +796.2%
Contains more Copper +1448.5%
Contains more Manganese +147.1%
Equal in Selenium - 8.2

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
0
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +547.1%
Contains more Vitamin B3 +1420.8%
Contains more Vitamin B5 +245.6%
Contains more Vitamin B6 +1328%
Contains more Folate +5816.7%
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% 0% 40% 8% 3% 14% 6% 5% 0% 0%
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 C +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +547.1%
Contains more Vitamin B3 +1420.8%
Contains more Vitamin B5 +245.6%
Contains more Vitamin B6 +1328%
Contains more Folate +5816.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +704.6%
Contains more Protein +1026.8%
Contains more Fats +1032.6%
Contains more Carbs +252.9%
Contains more Other +569.4%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more Water +704.6%
Contains more Protein +1026.8%
Contains more Fats +1032.6%
Contains more Carbs +252.9%
Contains more Other +569.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +1254%
Contains more Polyunsaturated fat +619.5%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +1254%
Contains more Polyunsaturated fat +619.5%

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 Raw
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Lupin Bean Raw Opinion
Net carbs 8.84g 21.47g Lupin Bean Raw
Protein 3.21g 36.17g Lupin Bean Raw
Fats 0.86g 9.74g Lupin Bean Raw
Carbs 11.44g 40.37g Lupin Bean Raw
Calories 40kcal 371kcal Lupin Bean Raw
Fiber 2.6g 18.9g Lupin Bean Raw
Calcium 10mg 176mg Lupin Bean Raw
Iron 0.88mg 4.36mg Lupin Bean Raw
Magnesium 40mg 198mg Lupin Bean Raw
Phosphorus 119mg 440mg Lupin Bean Raw
Potassium 92mg 1013mg Lupin Bean Raw
Sodium 1mg 15mg Bran
Zinc 0.53mg 4.75mg Lupin Bean Raw
Copper 0.066mg 1.022mg Lupin Bean Raw
Manganese 0.964mg 2.382mg Lupin Bean Raw
Selenium 7.7µg 8.2µg Lupin Bean Raw
Vitamin C 0mg 4.8mg Lupin Bean Raw
Vitamin B1 0.16mg 0.64mg Lupin Bean Raw
Vitamin B2 0.034mg 0.22mg Lupin Bean Raw
Vitamin B3 0.144mg 2.19mg Lupin Bean Raw
Vitamin B5 0.217mg 0.75mg Lupin Bean Raw
Vitamin B6 0.025mg 0.357mg Lupin Bean Raw
Folate 6µg 355µg Lupin Bean Raw
Tryptophan 0.057mg 0.289mg Lupin Bean Raw
Threonine 0.086mg 1.331mg Lupin Bean Raw
Isoleucine 0.114mg 1.615mg Lupin Bean Raw
Leucine 0.235mg 2.743mg Lupin Bean Raw
Lysine 0.13mg 1.933mg Lupin Bean Raw
Methionine 0.057mg 0.255mg Lupin Bean Raw
Phenylalanine 0.155mg 1.435mg Lupin Bean Raw
Valine 0.165mg 1.51mg Lupin Bean Raw
Histidine 0.07mg 1.03mg Lupin Bean Raw
Saturated Fat 0.163g 1.156g Bran
Monounsaturated Fat 0.291g 3.94g Lupin Bean Raw
Polyunsaturated fat 0.339g 2.439g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Lupin Bean Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Bran
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
33%
Bran
146%
Lupin Bean Raw

Comparison summary

Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.993g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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/168873/nutrients
  2. Lupin Bean Raw - 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.