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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 Calcium +93.3%
Contains more Iron +170.5%
Contains more Magnesium +879.2%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Contains more Zinc +123.7%
Contains more Copper +243.9%
Equal in Potassium - 586
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +93.3%
Contains more Iron +170.5%
Contains more Magnesium +879.2%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Contains more Zinc +123.7%
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 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 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Bran Winged bean Opinion
Net carbs 50.82g 28.1g Bran
Protein 17.3g 11.6g Bran
Fats 7.03g 0.9g Bran
Carbs 66.22g 28.1g Bran
Calories 246kcal 148kcal Bran
Starch g g
Fructose g g
Sugar 1.45g g Winged bean
Fiber 15.4g g Bran
Calcium 58mg 30mg Bran
Iron 5.41mg 2mg Bran
Magnesium 235mg 24mg Bran
Phosphorus 734mg 45mg Bran
Potassium 566mg 586mg Winged bean
Sodium 4mg 35mg Bran
Zinc 3.11mg 1.39mg Bran
Copper 0.403mg 1.386mg Winged bean
Vitamin A 0IU 0IU
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.379mg Bran
Vitamin B2 0.22mg 0.149mg Bran
Vitamin B3 0.934mg 1.64mg Winged bean
Vitamin B5 1.494mg 0.116mg Bran
Vitamin B6 0.165mg 0.075mg Bran
Folate 52µg 19µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.252mg Bran
Threonine 0.502mg 0.451mg Bran
Isoleucine 0.668mg 0.425mg Bran
Leucine 1.374mg 0.64mg Bran
Lysine 0.76mg 0.592mg Bran
Methionine 0.335mg 0.143mg Bran
Phenylalanine 0.908mg 0.451mg Bran
Valine 0.964mg 0.599mg Bran
Histidine 0.41mg 0.241mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.222g Winged bean
Monounsaturated Fat 2.376g 0.234g Bran
Polyunsaturated fat 2.766g 0.174g Bran

Which food is preferable for your diet?

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

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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

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.

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.