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Bran vs. Winged bean — In-Depth Nutrition Comparison

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Summary of differences between bran and winged bean

  • Bran has more manganese, selenium, and phosphorus; however, winged bean is higher in copper, vitamin B1, potassium, iron, vitamin B3, vitamin B2, and zinc.
  • Winged bean covers your daily need for copper, 147% more than bran.
  • Bran has 11 times more selenium than winged bean. While bran has 7.7µg of selenium, winged bean has only 0.7µg.
  • The glycemic index of bran is higher.

These are the specific foods used in this comparison Oat bran, cooked and Winged bean tuber, raw.

Infographic

Bran vs Winged bean 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
5
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +66.7%
Contains more PhosphorusPhosphorus +164.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +81.2%
Contains more SeleniumSelenium +1000%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +537%
Contains more IronIron +127.3%
Contains more CopperCopper +2000%
Contains more ZincZinc +162.3%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin B5Vitamin B5 +87.1%
Contains more Vitamin B1Vitamin B1 +136.9%
Contains more Vitamin B2Vitamin B2 +338.2%
Contains more Vitamin B3Vitamin B3 +1038.9%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +216.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Winged bean DV% diff.
Copper 0.066mg 1.386mg 147%
Manganese 0.964mg 0.532mg 19%
Vitamin B1 0.16mg 0.379mg 18%
Protein 3.21g 11.6g 17%
Potassium 92mg 586mg 15%
Iron 0.88mg 2mg 14%
Selenium 7.7µg 0.7µg 13%
Phosphorus 119mg 45mg 11%
Fiber 2.6g 10%
Vitamin B2 0.034mg 0.149mg 9%
Vitamin B3 0.144mg 1.64mg 9%
Zinc 0.53mg 1.39mg 8%
Carbs 11.44g 28.1g 6%
Calories 40kcal 148kcal 5%
Vitamin B6 0.025mg 0.075mg 4%
Magnesium 40mg 24mg 4%
Folate 6µg 19µg 3%
Calcium 10mg 30mg 2%
Vitamin B5 0.217mg 0.116mg 2%
Sodium 1mg 35mg 1%
Polyunsaturated fat 0.339g 0.174g 1%
Fats 0.86g 0.9g 0%
Net carbs 8.84g 28.1g N/A
Saturated fat 0.163g 0.222g 0%
Monounsaturated fat 0.291g 0.234g 0%
Tryptophan 0.057mg 0.252mg 0%
Threonine 0.086mg 0.451mg 0%
Isoleucine 0.114mg 0.425mg 0%
Leucine 0.235mg 0.64mg 0%
Lysine 0.13mg 0.592mg 0%
Methionine 0.057mg 0.143mg 0%
Phenylalanine 0.155mg 0.451mg 0%
Valine 0.165mg 0.599mg 0%
Histidine 0.07mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +46.3%
Contains more ProteinProtein +261.4%
Contains more CarbsCarbs +145.6%
Contains more OtherOther +308.2%
~equal in Fats ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
3
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -26.6%
Contains more Mono. FatMonounsaturated fat +24.4%
Contains more Poly. FatPolyunsaturated fat +94.8%

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. 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.