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
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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 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 K | 19.2µg | 16% | |
| Vitamin B6 | 0.025mg | 0.234mg | 16% |
| Fiber | 2.6g | 6g | 14% |
| Fats | 0.86g | 8.97g | 12% |
| Folate | 6µg | 54µg | 12% |
| Potassium | 92mg | 515mg | 12% |
| Magnesium | 40mg | 86mg | 11% |
| Choline | 47.5mg | 9% | |
| Calcium | 10mg | 102mg | 9% |
| Calories | 40kcal | 172kcal | 7% |
| Manganese | 0.964mg | 0.824mg | 6% |
| Zinc | 0.53mg | 1.15mg | 6% |
| Saturated fat | 0.163g | 1.297g | 5% |
| Monounsaturated fat | 0.291g | 1.981g | 4% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin B3 | 0.144mg | 0.399mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Selenium | 7.7µg | 7.3µg | 1% |
| Vitamin B5 | 0.217mg | 0.179mg | 1% |
| Carbs | 11.44g | 8.36g | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -87.4% |
| Contains more Mono. FatMonounsaturated fat | +580.8% |
| Contains more Poly. FatPolyunsaturated fat | +1393.8% |
