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Bran vs. Soybean — In-Depth Nutrition Comparison

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Summary of differences between bran and soybeans

  • Bran has less iron, copper, vitamin B2, phosphorus, vitamin B6, fiber, potassium, folate, magnesium, and calcium than soybeans.
  • Soybeans cover your daily need for iron, 53% more than bran.
  • The glycemic index of bran is higher.

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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more ManganeseManganese +17%
Contains more MagnesiumMagnesium +115%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +459.8%
Contains more IronIron +484.1%
Contains more CopperCopper +516.7%
Contains more ZincZinc +117%
Contains more PhosphorusPhosphorus +105.9%
~equal in Sodium ~1mg
~equal in Selenium ~7.3µg

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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +738.2%
Contains more Vitamin B3Vitamin B3 +177.1%
Contains more Vitamin B6Vitamin B6 +836%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Soybean DV% diff.
Iron 0.88mg 5.14mg 53%
Copper 0.066mg 0.407mg 38%
Polyunsaturated fat 0.339g 5.064g 32%
Protein 3.21g 18.21g 30%
Vitamin B2 0.034mg 0.285mg 19%
Phosphorus 119mg 245mg 18%
Vitamin B6 0.025mg 0.234mg 16%
Vitamin K 19.2µg 16%
Fiber 2.6g 6g 14%
Fats 0.86g 8.97g 12%
Potassium 92mg 515mg 12%
Folate 6µg 54µg 12%
Magnesium 40mg 86mg 11%
Calcium 10mg 102mg 9%
Choline 47.5mg 9%
Calories 40kcal 172kcal 7%
Zinc 0.53mg 1.15mg 6%
Manganese 0.964mg 0.824mg 6%
Saturated fat 0.163g 1.297g 5%
Monounsaturated fat 0.291g 1.981g 4%
Vitamin C 0mg 1.7mg 2%
Vitamin E 0.35mg 2%
Vitamin B3 0.144mg 0.399mg 2%
Carbs 11.44g 8.36g 1%
Selenium 7.7µg 7.3µg 1%
Vitamin B5 0.217mg 0.179mg 1%
Protein per 100 calories 8g 11g N/A
Calories per 10 g protein 125kcal 94kcal N/A
Weight per 100 calories 250g 58g N/A
Unsaturated / Saturated Fat ratio 3.9 5.4 N/A
Net carbs 8.84g 2.36g N/A
Sugar 3g N/A
Sodium 1mg 1mg 0%
Vitamin B1 0.16mg 0.155mg 0%
Tryptophan 0.057mg 0.242mg 0%
Threonine 0.086mg 0.723mg 0%
Isoleucine 0.114mg 0.807mg 0%
Leucine 0.235mg 1.355mg 0%
Lysine 0.13mg 1.108mg 0%
Methionine 0.057mg 0.224mg 0%
Phenylalanine 0.155mg 0.869mg 0%
Valine 0.165mg 0.831mg 0%
Histidine 0.07mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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 CarbsCarbs +36.8%
Contains more WaterWater +34.3%
Contains more ProteinProtein +467.3%
Contains more FatsFats +943%
Contains more OtherOther +289.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +580.8%
Contains more Poly. FatPolyunsaturated fat +1393.8%

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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.