Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Bran vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

Compare

Important differences between Bran and Yardlong bean (Asparagus bean)

  • Bran has more Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Copper, Vitamin B5, and Zinc, however Yardlong bean (Asparagus bean) has more Vitamin C.
  • Bran's daily need coverage for Manganese is 236% more.
  • Bran has 30 times more Selenium than Yardlong bean (Asparagus bean). Bran has 45.2µg of Selenium, while Yardlong bean (Asparagus bean) has 1.5µg.

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

Infographic

Bran vs Yardlong bean (Asparagus bean) infographic
Copy 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
7
:
Contains more Iron +1051.1%
Contains more Calcium +16%
Contains more Potassium +135.8%
Contains more Magnesium +434.1%
Contains more Copper +739.6%
Contains more Zinc +740.5%
Contains more Phosphorus +1144.1%
Equal in Sodium - 4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +1051.1%
Contains more Calcium +16%
Contains more Potassium +135.8%
Contains more Magnesium +434.1%
Contains more Copper +739.6%
Contains more Zinc +740.5%
Contains more Phosphorus +1144.1%
Equal in Sodium - 4

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 +993.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +127.8%
Contains more Vitamin B5 +2616.4%
Contains more Vitamin B6 +587.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +19.2%
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 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +993.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +127.8%
Contains more Vitamin B5 +2616.4%
Contains more Vitamin B6 +587.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +19.2%

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
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
122
Bran
17
Yardlong bean (Asparagus 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
17%
Yardlong bean (Asparagus bean)
Carbohydrates
66%
Bran
8%
Yardlong bean (Asparagus bean)
Fats
32%
Bran
2%
Yardlong bean (Asparagus 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 Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Yardlong bean (Asparagus bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 1.223g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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 contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Bran Yardlong bean (Asparagus bean) Opinion
Calories 246 47 Bran
Protein 17.3 2.8 Bran
Fats 7.03 0.4 Bran
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 66.22 8.35 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 0.47 Bran
Calcium 58 50 Bran
Potassium 566 240 Bran
Magnesium 235 44 Bran
Sugar 1.45 Yardlong bean (Asparagus bean)
Fiber 15.4 Bran
Copper 0.403 0.048 Bran
Zinc 3.11 0.37 Bran
Starch
Phosphorus 734 59 Bran
Sodium 4 4
Vitamin A 0 865 Yardlong bean (Asparagus bean)
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.107 Bran
Vitamin B2 0.22 0.11 Bran
Vitamin B3 0.934 0.41 Bran
Vitamin B5 1.494 0.055 Bran
Vitamin B6 0.165 0.024 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 52 62 Yardlong bean (Asparagus bean)
Trans Fat 0 Bran
Saturated Fat 1.328 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 2.376 0.036 Bran
Polyunsaturated fat 2.766 0.169 Bran
Tryptophan 0.335 0.032 Bran
Threonine 0.502 0.104 Bran
Isoleucine 0.668 0.15 Bran
Leucine 1.374 0.2 Bran
Lysine 0.76 0.184 Bran
Methionine 0.335 0.04 Bran
Phenylalanine 0.908 0.154 Bran
Valine 0.964 0.162 Bran
Histidine 0.41 0.09 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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.