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

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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
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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 +16%
Contains more Iron +1051.1%
Contains more Magnesium +434.1%
Contains more Phosphorus +1144.1%
Contains more Potassium +135.8%
Contains more Zinc +740.5%
Contains more Copper +739.6%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +16%
Contains more Iron +1051.1%
Contains more Magnesium +434.1%
Contains more Phosphorus +1144.1%
Contains more Potassium +135.8%
Contains more Zinc +740.5%
Contains more Copper +739.6%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Folate +19.2%
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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Folate +19.2%

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 Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran Yardlong bean (Asparagus bean) Opinion
Net carbs 50.82g 8.35g Bran
Protein 17.3g 2.8g Bran
Fats 7.03g 0.4g Bran
Carbs 66.22g 8.35g Bran
Calories 246kcal 47kcal Bran
Starch g g
Fructose g g
Sugar 1.45g g Yardlong bean (Asparagus bean)
Fiber 15.4g g Bran
Calcium 58mg 50mg Bran
Iron 5.41mg 0.47mg Bran
Magnesium 235mg 44mg Bran
Phosphorus 734mg 59mg Bran
Potassium 566mg 240mg Bran
Sodium 4mg 4mg
Zinc 3.11mg 0.37mg Bran
Copper 0.403mg 0.048mg Bran
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 1.17mg 0.107mg Bran
Vitamin B2 0.22mg 0.11mg Bran
Vitamin B3 0.934mg 0.41mg Bran
Vitamin B5 1.494mg 0.055mg Bran
Vitamin B6 0.165mg 0.024mg Bran
Folate 52µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.032mg Bran
Threonine 0.502mg 0.104mg Bran
Isoleucine 0.668mg 0.15mg Bran
Leucine 1.374mg 0.2mg Bran
Lysine 0.76mg 0.184mg Bran
Methionine 0.335mg 0.04mg Bran
Phenylalanine 0.908mg 0.154mg Bran
Valine 0.964mg 0.162mg Bran
Histidine 0.41mg 0.09mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 2.376g 0.036g Bran
Polyunsaturated fat 2.766g 0.169g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Yardlong bean (Asparagus 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
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

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 Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.