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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.

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.
Contains more Calcium +2670%
Contains more Iron +1684.1%
Contains more Magnesium +600%
Contains more Phosphorus +491.6%
Contains more Potassium +1853.3%
Contains more Zinc +822.6%
Contains more Copper +2412.1%
Contains more Manganese +161.1%
Contains more Selenium +131.2%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +2670%
Contains more Iron +1684.1%
Contains more Magnesium +600%
Contains more Phosphorus +491.6%
Contains more Potassium +1853.3%
Contains more Zinc +822.6%
Contains more Copper +2412.1%
Contains more Manganese +161.1%
Contains more Selenium +131.2%
Contains less Sodium -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.
:
0
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +446.3%
Contains more Vitamin B2 +2458.8%
Contains more Vitamin B3 +1027.1%
Contains more Vitamin B5 +265.4%
Contains more Vitamin B6 +1408%
Contains more Folate +6150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +446.3%
Contains more Vitamin B2 +2458.8%
Contains more Vitamin B3 +1027.1%
Contains more Vitamin B5 +265.4%
Contains more Vitamin B6 +1408%
Contains more Folate +6150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1036.8%
Contains more Fats +2218.6%
Contains more Carbs +163.6%
Contains more Other +893.9%
Contains more Water +883.6%
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +1036.8%
Contains more Fats +2218.6%
Contains more Carbs +163.6%
Contains more Other +893.9%
Contains more Water +883.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1413.4%
Contains more Polyunsaturated fat +3220.1%
Contains less Saturated Fat -94.3%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +1413.4%
Contains more Polyunsaturated fat +3220.1%
Contains less Saturated Fat -94.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Bran Opinion
Net carbs 20.86g 8.84g Soybean raw
Protein 36.49g 3.21g Soybean raw
Fats 19.94g 0.86g Soybean raw
Carbs 30.16g 11.44g Soybean raw
Calories 446kcal 40kcal Soybean raw
Sugar 7.33g Bran
Fiber 9.3g 2.6g Soybean raw
Calcium 277mg 10mg Soybean raw
Iron 15.7mg 0.88mg Soybean raw
Magnesium 280mg 40mg Soybean raw
Phosphorus 704mg 119mg Soybean raw
Potassium 1797mg 92mg Soybean raw
Sodium 2mg 1mg Bran
Zinc 4.89mg 0.53mg Soybean raw
Copper 1.658mg 0.066mg Soybean raw
Manganese 2.517mg 0.964mg Soybean raw
Selenium 17.8µg 7.7µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.16mg Soybean raw
Vitamin B2 0.87mg 0.034mg Soybean raw
Vitamin B3 1.623mg 0.144mg Soybean raw
Vitamin B5 0.793mg 0.217mg Soybean raw
Vitamin B6 0.377mg 0.025mg Soybean raw
Folate 375µg 6µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.057mg Soybean raw
Threonine 1.766mg 0.086mg Soybean raw
Isoleucine 1.971mg 0.114mg Soybean raw
Leucine 3.309mg 0.235mg Soybean raw
Lysine 2.706mg 0.13mg Soybean raw
Methionine 0.547mg 0.057mg Soybean raw
Phenylalanine 2.122mg 0.155mg Soybean raw
Valine 2.029mg 0.165mg Soybean raw
Histidine 1.097mg 0.07mg Soybean raw
Saturated Fat 2.884g 0.163g Bran
Monounsaturated Fat 4.404g 0.291g Soybean raw
Polyunsaturated fat 11.255g 0.339g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
6%
Bran
Minerals Daily Need Coverage Score
244%
Soybean raw
33%
Bran

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.721g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.