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Bran vs. Soybean — In-Depth Nutrition Comparison

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Summary of differences between Bran and Soybean

  • Bran has less Iron, Copper, Vitamin B2, Phosphorus, Vitamin B6, Fiber, Potassium, Folate, Magnesium, and Calcium than Soybean.
  • Soybean covers your daily need of Iron 53% more than Bran.

These are the specific foods used in this comparison Oat bran, cooked and Soybeans, mature cooked, boiled, without salt.

Infographic

Bran vs Soybean 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
2
:
7
Soybean
Soybean
Contains more Manganese +17%
Contains more Calcium +920%
Contains more Iron +484.1%
Contains more Magnesium +115%
Contains more Phosphorus +105.9%
Contains more Potassium +459.8%
Contains more Zinc +117%
Contains more Copper +516.7%
Equal in Sodium - 1
Equal in Selenium - 7.3
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Manganese +17%
Contains more Calcium +920%
Contains more Iron +484.1%
Contains more Magnesium +115%
Contains more Phosphorus +105.9%
Contains more Potassium +459.8%
Contains more Zinc +117%
Contains more Copper +516.7%
Equal in Sodium - 1
Equal in Selenium - 7.3

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
2
:
8
Soybean
Soybean
Contains more Vitamin B5 +21.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +738.2%
Contains more Vitamin B3 +177.1%
Contains more Vitamin B6 +836%
Contains more Folate +800%
Equal in Vitamin B1 - 0.155
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin B5 +21.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +738.2%
Contains more Vitamin B3 +177.1%
Contains more Vitamin B6 +836%
Contains more Folate +800%
Equal in Vitamin B1 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Soybean
Soybean
Contains more Carbs +36.8%
Contains more Water +34.3%
Contains more Protein +467.3%
Contains more Fats +943%
Contains more Other +289.8%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +36.8%
Contains more Water +34.3%
Contains more Protein +467.3%
Contains more Fats +943%
Contains more Other +289.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Soybean
Soybean
Contains less Saturated Fat -87.4%
Contains more Monounsaturated Fat +580.8%
Contains more Polyunsaturated fat +1393.8%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -87.4%
Contains more Monounsaturated Fat +580.8%
Contains more Polyunsaturated fat +1393.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Soybean Opinion
Net carbs 8.84g 2.36g Bran
Protein 3.21g 18.21g Soybean
Fats 0.86g 8.97g Soybean
Carbs 11.44g 8.36g Bran
Calories 40kcal 172kcal Soybean
Sugar 3g Bran
Fiber 2.6g 6g Soybean
Calcium 10mg 102mg Soybean
Iron 0.88mg 5.14mg Soybean
Magnesium 40mg 86mg Soybean
Phosphorus 119mg 245mg Soybean
Potassium 92mg 515mg Soybean
Sodium 1mg 1mg
Zinc 0.53mg 1.15mg Soybean
Copper 0.066mg 0.407mg Soybean
Manganese 0.964mg 0.824mg Bran
Selenium 7.7µg 7.3µg Bran
Vitamin A 0IU 9IU Soybean
Vitamin E 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.16mg 0.155mg Bran
Vitamin B2 0.034mg 0.285mg Soybean
Vitamin B3 0.144mg 0.399mg Soybean
Vitamin B5 0.217mg 0.179mg Bran
Vitamin B6 0.025mg 0.234mg Soybean
Folate 6µg 54µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.057mg 0.242mg Soybean
Threonine 0.086mg 0.723mg Soybean
Isoleucine 0.114mg 0.807mg Soybean
Leucine 0.235mg 1.355mg Soybean
Lysine 0.13mg 1.108mg Soybean
Methionine 0.057mg 0.224mg Soybean
Phenylalanine 0.155mg 0.869mg Soybean
Valine 0.165mg 0.831mg Soybean
Histidine 0.07mg 0.449mg Soybean
Saturated Fat 0.163g 1.297g Bran
Monounsaturated Fat 0.291g 1.981g Soybean
Polyunsaturated fat 0.339g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Soybean
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
6%
Bran
23%
Soybean
Minerals Daily Need Coverage Score
33%
Bran
75%
Soybean

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.134g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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/168873/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.