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Soybean meal vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between soybean meal and bran raw

  • Soybean meal has more copper, iron, folate, potassium, vitamin B6, calcium, and zinc; however, bran raw has more manganese, selenium, and vitamin B1.
  • Soybean meal's daily need coverage for copper is 177% more.
  • Soybean meal has 6 times more folate than bran raw. Soybean meal has 303µg of folate, while bran raw has 52µg.
  • Soybean meal has a higher glycemic index than bran raw.

The food varieties used in the comparison are Soy meal, defatted, raw and Oat bran, raw.

Infographic

Soybean meal vs Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +30.2%
Contains more CalciumCalcium +320.7%
Contains more PotassiumPotassium +339.9%
Contains more IronIron +153.2%
Contains more CopperCopper +396.3%
Contains more ZincZinc +62.7%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +48.2%
Contains more SeleniumSelenium +1269.7%
~equal in Phosphorus ~734mg

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.
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +177%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B6Vitamin B6 +244.8%
Contains more FolateFolate +482.7%
Contains more Vitamin B1Vitamin B1 +69.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +184.4%
Contains more OtherOther +92.4%
Contains more FatsFats +194.1%
Contains more CarbsCarbs +84.5%
~equal in Water ~6.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +480.9%
Contains more Poly. FatPolyunsaturated fat +164.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean meal Bran raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Bran raw DV% diff.
Copper 2mg 0.403mg 177%
Iron 13.7mg 5.41mg 104%
Manganese 3.8mg 5.63mg 80%
Selenium 3.3µg 45.2µg 76%
Protein 49.2g 17.3g 64%
Folate 303µg 52µg 63%
Fiber 15.4g 62%
Potassium 2490mg 566mg 57%
Vitamin B1 0.691mg 1.17mg 40%
Vitamin B6 0.569mg 0.165mg 31%
Calcium 244mg 58mg 19%
Zinc 5.06mg 3.11mg 18%
Magnesium 306mg 235mg 17%
Polyunsaturated fat 1.045g 2.766g 11%
Vitamin B5 1.976mg 1.494mg 10%
Carbs 35.89g 66.22g 10%
Vitamin B3 2.587mg 0.934mg 10%
Vitamin E 1.01mg 7%
Fats 2.39g 7.03g 7%
Choline 32.2mg 6%
Monounsaturated fat 0.409g 2.376g 5%
Saturated fat 0.268g 1.328g 5%
Calories 337kcal 246kcal 5%
Phosphorus 701mg 734mg 5%
Vitamin K 3.2µg 3%
Vitamin B2 0.251mg 0.22mg 2%
Net carbs 35.89g 50.82g N/A
Sugar 1.45g N/A
Sodium 3mg 4mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.653mg 0.335mg 0%
Threonine 1.952mg 0.502mg 0%
Isoleucine 2.18mg 0.668mg 0%
Leucine 3.66mg 1.374mg 0%
Lysine 2.991mg 0.76mg 0%
Methionine 0.606mg 0.335mg 0%
Phenylalanine 2.346mg 0.908mg 0%
Valine 2.243mg 0.964mg 0%
Histidine 1.212mg 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
58%
Soybean meal
44%
Bran raw
Minerals Daily Need Coverage Score
264%
Soybean meal
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 1.06g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 12)
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.