Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Bran vs Soybean - In-Depth Nutrition Comparison

Compare

Differences between Bran and Soybean

  • Bran has more Manganese, Selenium, Vitamin B1, and Fiber, while Soybean has more Copper, Iron, Folate, Vitamin B2, Vitamin K, and Potassium.
  • Soybean's daily need coverage for Copper is 139% higher.
  • Soybean contains 3 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Soybean contains 17.8µg.

The food types used in this comparison are Oat bran, raw and Soybeans, mature seeds, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
1
:
Contains more Calcium +377.6%
Contains more Iron +190.2%
Contains more Magnesium +19.1%
Contains more Potassium +217.5%
Contains less Sodium -50%
Contains more Zinc +57.2%
Contains more Copper +311.4%
Equal in Phosphorus - 704
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +377.6%
Contains more Iron +190.2%
Contains more Magnesium +19.1%
Contains more Potassium +217.5%
Contains less Sodium -50%
Contains more Zinc +57.2%
Contains more Copper +311.4%
Equal in Phosphorus - 704

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
3
:
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B5 +88.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +73.8%
Contains more Vitamin B6 +128.5%
Contains more Folate +621.2%
Contains more Vitamin K +1368.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B5 +88.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +73.8%
Contains more Vitamin B6 +128.5%
Contains more Folate +621.2%
Contains more Vitamin K +1368.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Soybean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Soybean Opinion
Net carbs 50.82g 20.86g Bran
Protein 17.3g 36.49g Soybean
Fats 7.03g 19.94g Soybean
Carbs 66.22g 30.16g Bran
Calories 246kcal 446kcal Soybean
Starch g g
Fructose g g
Sugar 1.45g 7.33g Bran
Fiber 15.4g 9.3g Bran
Calcium 58mg 277mg Soybean
Iron 5.41mg 15.7mg Soybean
Magnesium 235mg 280mg Soybean
Phosphorus 734mg 704mg Bran
Potassium 566mg 1797mg Soybean
Sodium 4mg 2mg Soybean
Zinc 3.11mg 4.89mg Soybean
Copper 0.403mg 1.658mg Soybean
Vitamin A 0IU 22IU Soybean
Vitamin E 1.01mg 0.85mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Soybean
Vitamin B1 1.17mg 0.874mg Bran
Vitamin B2 0.22mg 0.87mg Soybean
Vitamin B3 0.934mg 1.623mg Soybean
Vitamin B5 1.494mg 0.793mg Bran
Vitamin B6 0.165mg 0.377mg Soybean
Folate 52µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 47µg Soybean
Tryptophan 0.335mg 0.591mg Soybean
Threonine 0.502mg 1.766mg Soybean
Isoleucine 0.668mg 1.971mg Soybean
Leucine 1.374mg 3.309mg Soybean
Lysine 0.76mg 2.706mg Soybean
Methionine 0.335mg 0.547mg Soybean
Phenylalanine 0.908mg 2.122mg Soybean
Valine 0.964mg 2.029mg Soybean
Histidine 0.41mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 2.884g Bran
Monounsaturated Fat 2.376g 4.404g Soybean
Polyunsaturated fat 2.766g 11.255g 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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
85
Soybean
Mineral Summary Score
122
Bran
252
Soybean

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 food.
Protein
104%
Bran
219%
Soybean
Carbohydrates
66%
Bran
30%
Soybean
Fats
32%
Bran
92%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
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 - 5.88g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.556g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.