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Bran vs Winged bean - In-Depth Nutrition Comparison

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Important differences between Bran and Winged bean

  • Bran has more Manganese, Phosphorus, Selenium, Vitamin B1, Magnesium, Iron, Vitamin B5, Zinc, and Folate, however Winged bean has more Copper.
  • Bran's daily need coverage for Manganese is 222% more.
  • Bran has 65 times more Selenium than Winged bean. Bran has 45.2µg of Selenium, while Winged bean has 0.7µg.

The food varieties used in the comparison are Oat bran, raw and Winged bean tuber, raw.

Infographic

Bran vs Winged bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +170.5%
Contains more Calcium +93.3%
Contains more Magnesium +879.2%
Contains more Zinc +123.7%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Contains more Copper +243.9%
Equal in Potassium - 586
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +170.5%
Contains more Calcium +93.3%
Contains more Magnesium +879.2%
Contains more Zinc +123.7%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Contains more Copper +243.9%
Equal in Potassium - 586

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
7
:
Contains more Vitamin B1 +208.7%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B5 +1187.9%
Contains more Vitamin B6 +120%
Contains more Folate +173.7%
Contains more Vitamin B3 +75.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B5 +1187.9%
Contains more Vitamin B6 +120%
Contains more Folate +173.7%
Contains more Vitamin B3 +75.6%

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
17
Winged bean
Mineral Summary Score
122
Bran
85
Winged bean

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
70%
Winged bean
Carbohydrates
66%
Bran
28%
Winged bean
Fats
32%
Bran
4%
Winged bean

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 Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.106g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 31mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.5)
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Bran Winged bean Opinion
Calories 246 148 Bran
Protein 17.3 11.6 Bran
Fats 7.03 0.9 Bran
Vitamin C 0 0
Carbs 66.22 28.1 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 2 Bran
Calcium 58 30 Bran
Potassium 566 586 Winged bean
Magnesium 235 24 Bran
Sugar 1.45 Winged bean
Fiber 15.4 Bran
Copper 0.403 1.386 Winged bean
Zinc 3.11 1.39 Bran
Starch
Phosphorus 734 45 Bran
Sodium 4 35 Bran
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.379 Bran
Vitamin B2 0.22 0.149 Bran
Vitamin B3 0.934 1.64 Winged bean
Vitamin B5 1.494 0.116 Bran
Vitamin B6 0.165 0.075 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 52 19 Bran
Trans Fat 0 Bran
Saturated Fat 1.328 0.222 Winged bean
Monounsaturated Fat 2.376 0.234 Bran
Polyunsaturated fat 2.766 0.174 Bran
Tryptophan 0.335 0.252 Bran
Threonine 0.502 0.451 Bran
Isoleucine 0.668 0.425 Bran
Leucine 1.374 0.64 Bran
Lysine 0.76 0.592 Bran
Methionine 0.335 0.143 Bran
Phenylalanine 0.908 0.451 Bran
Valine 0.964 0.599 Bran
Histidine 0.41 0.241 Bran
Fructose

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.