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  6. Bran vs. Yardlong bean (Asparagus bean)

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

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The main differences between Bran and Yardlong bean (Asparagus bean)

  • Bran has more Manganese, Selenium, Phosphorus, and Vitamin B1, however, Yardlong bean (Asparagus bean) has more Vitamin C, Folate, and Potassium.
  • Daily need coverage for Manganese from Bran is 33% higher.
  • Yardlong bean (Asparagus bean) has 5 times less Selenium than Bran. Bran has 7.7µg of Selenium, while Yardlong bean (Asparagus bean) has 1.5µg.

Food types used in this article are Oat bran, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Bran vs Yardlong bean (Asparagus 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
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Phosphorus +108.8%
Contains less Sodium -75%
Contains more Zinc +47.2%
Contains more Copper +40.4%
Contains more Manganese +379.6%
Contains more Selenium +413.3%
Contains more Calcium +340%
Contains more Iron +11.4%
Contains more Potassium +215.2%
Equal in Magnesium - 42
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Phosphorus +108.8%
Contains less Sodium -75%
Contains more Zinc +47.2%
Contains more Copper +40.4%
Contains more Manganese +379.6%
Contains more Selenium +413.3%
Contains more Calcium +340%
Contains more Iron +11.4%
Contains more Potassium +215.2%
Equal in Magnesium - 42

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
3
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +88.2%
Contains more Vitamin B5 +325.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +191.2%
Contains more Vitamin B3 +337.5%
Contains more Folate +650%
Equal in Vitamin B6 - 0.024
Bran
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% 40% 8% 3% 14% 6% 5% 0% 0%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B5 +325.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +191.2%
Contains more Vitamin B3 +337.5%
Contains more Folate +650%
Equal in Vitamin B6 - 0.024

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +26.9%
Contains more Fats +760%
Contains more Carbs +24.6%
Contains more Other +46.9%
Equal in Water - 87.47
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +26.9%
Contains more Fats +760%
Contains more Carbs +24.6%
Contains more Other +46.9%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +3133.3%
Contains more Polyunsaturated fat +707.1%
Contains less Saturated Fat -84%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +3133.3%
Contains more Polyunsaturated fat +707.1%
Contains less Saturated Fat -84%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Yardlong bean (Asparagus bean)
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Yardlong bean (Asparagus bean) Opinion
Net carbs 8.84g 9.18g Yardlong bean (Asparagus bean)
Protein 3.21g 2.53g Bran
Fats 0.86g 0.1g Bran
Carbs 11.44g 9.18g Bran
Calories 40kcal 47kcal Yardlong bean (Asparagus bean)
Fiber 2.6g Bran
Calcium 10mg 44mg Yardlong bean (Asparagus bean)
Iron 0.88mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 40mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 119mg 57mg Bran
Potassium 92mg 290mg Yardlong bean (Asparagus bean)
Sodium 1mg 4mg Bran
Zinc 0.53mg 0.36mg Bran
Copper 0.066mg 0.047mg Bran
Manganese 0.964mg 0.201mg Bran
Selenium 7.7µg 1.5µg Bran
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.16mg 0.085mg Bran
Vitamin B2 0.034mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.144mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.217mg 0.051mg Bran
Vitamin B6 0.025mg 0.024mg Bran
Folate 6µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.057mg 0.029mg Bran
Threonine 0.086mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.114mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.235mg 0.18mg Bran
Lysine 0.13mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.057mg 0.036mg Bran
Phenylalanine 0.155mg 0.139mg Bran
Valine 0.165mg 0.146mg Bran
Histidine 0.07mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.163g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.291g 0.009g Bran
Polyunsaturated fat 0.339g 0.042g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Bran
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
33%
Bran
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.137g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 30)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)
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.
Which food is richer in vitamins?
?
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

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.