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  6. Soybean raw vs. Bran

Soybean raw vs. Bran — In-Depth Nutrition Comparison

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Important differences between soybean raw and bran

  • Bran has less iron, copper, folate, phosphorus, manganese, vitamin B2, vitamin B1, magnesium, potassium, and zinc.
  • Soybean raw's daily need coverage for iron is 185% more.
  • Soybean raw has 63 times more folate than bran. Soybean raw has 375µg of folate, while bran has 6µg.
  • Bran has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Soybeans, mature seeds, raw and Oat bran, cooked.

Infographic

Soybean raw vs Bran 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Bran
Bran
1
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%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +2670%
Contains more PotassiumPotassium +1853.3%
Contains more IronIron +1684.1%
Contains more CopperCopper +2412.1%
Contains more ZincZinc +822.6%
Contains more PhosphorusPhosphorus +491.6%
Contains more ManganeseManganese +161.1%
Contains more SeleniumSelenium +131.2%
Contains less SodiumSodium -50%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Bran
Bran
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +446.3%
Contains more Vitamin B2Vitamin B2 +2458.8%
Contains more Vitamin B3Vitamin B3 +1027.1%
Contains more Vitamin B5Vitamin B5 +265.4%
Contains more Vitamin B6Vitamin B6 +1408%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6150%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Bran DV% diff.
Iron 15.7mg 0.88mg 185%
Copper 1.658mg 0.066mg 177%
Folate 375µg 6µg 92%
Phosphorus 704mg 119mg 84%
Polyunsaturated fat 11.255g 0.339g 73%
Manganese 2.517mg 0.964mg 68%
Protein 36.49g 3.21g 67%
Vitamin B2 0.87mg 0.034mg 64%
Vitamin B1 0.874mg 0.16mg 60%
Magnesium 280mg 40mg 57%
Potassium 1797mg 92mg 50%
Zinc 4.89mg 0.53mg 40%
Vitamin K 47µg 39%
Fats 19.94g 0.86g 29%
Calcium 277mg 10mg 27%
Fiber 9.3g 2.6g 27%
Vitamin B6 0.377mg 0.025mg 27%
Choline 115.9mg 21%
Calories 446kcal 40kcal 20%
Selenium 17.8µg 7.7µg 18%
Vitamin B5 0.793mg 0.217mg 12%
Saturated fat 2.884g 0.163g 12%
Monounsaturated fat 4.404g 0.291g 10%
Vitamin B3 1.623mg 0.144mg 9%
Vitamin C 6mg 0mg 7%
Carbs 30.16g 11.44g 6%
Vitamin E 0.85mg 6%
Net carbs 20.86g 8.84g N/A
Sugar 7.33g N/A
Sodium 2mg 1mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.057mg 0%
Threonine 1.766mg 0.086mg 0%
Isoleucine 1.971mg 0.114mg 0%
Leucine 3.309mg 0.235mg 0%
Lysine 2.706mg 0.13mg 0%
Methionine 0.547mg 0.057mg 0%
Phenylalanine 2.122mg 0.155mg 0%
Valine 2.029mg 0.165mg 0%
Histidine 1.097mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
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
Contains more ProteinProtein +1036.8%
Contains more FatsFats +2218.6%
Contains more CarbsCarbs +163.6%
Contains more OtherOther +893.9%
Contains more WaterWater +883.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +1413.4%
Contains more Poly. FatPolyunsaturated fat +3220.1%
Contains less Sat. FatSaturated fat -94.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.