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Soybean raw vs Bran - In-Depth Nutrition Comparison

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Differences between Soybean raw and Bran

  • Soybean raw has more Copper, Iron, Folate, Vitamin B2, Vitamin K, and Potassium, while Bran has more Manganese, Selenium, Vitamin B1, and Fiber.
  • Soybean raw's daily need coverage for Copper is 139% higher.
  • Bran contains 15 times less Vitamin K than Soybean raw. Soybean raw contains 47µg of Vitamin K, while Bran contains 3.2µg.

The food types used in this comparison are Soybeans, mature seeds, raw and Oat bran, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
7
:
1
Bran
Bran
Contains more Calcium +377.6%
Contains more Iron +190.2%
Contains more Magnesium +19.1%
Contains more Potassium +217.5%
Contains less Sodium -50%
Contains more Zinc +57.2%
Contains more Copper +311.4%
Equal in Phosphorus - 734
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +377.6%
Contains more Iron +190.2%
Contains more Magnesium +19.1%
Contains more Potassium +217.5%
Contains less Sodium -50%
Contains more Zinc +57.2%
Contains more Copper +311.4%
Equal in Phosphorus - 734

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
Soybean raw
Soybean raw
7
:
3
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +73.8%
Contains more Vitamin B6 +128.5%
Contains more Folate +621.2%
Contains more Vitamin K +1368.8%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B5 +88.4%
Soybean raw
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%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +73.8%
Contains more Vitamin B6 +128.5%
Contains more Folate +621.2%
Contains more Vitamin K +1368.8%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B5 +88.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Bran
Bran
Contains more Protein +110.9%
Contains more Fats +183.6%
Contains more Water +30.4%
Contains more Other +67.9%
Contains more Carbs +119.6%
Soybean raw
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
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 Protein +110.9%
Contains more Fats +183.6%
Contains more Water +30.4%
Contains more Other +67.9%
Contains more Carbs +119.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +85.4%
Contains more Polyunsaturated fat +306.9%
Contains less Saturated Fat -54%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +85.4%
Contains more Polyunsaturated fat +306.9%
Contains less Saturated Fat -54%

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.
Soybean raw Bran
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar 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 50.82g Bran
Protein 36.49g 17.3g Soybean raw
Fats 19.94g 7.03g Soybean raw
Carbs 30.16g 66.22g Bran
Calories 446kcal 246kcal Soybean raw
Sugar 7.33g 1.45g Bran
Fiber 9.3g 15.4g Bran
Calcium 277mg 58mg Soybean raw
Iron 15.7mg 5.41mg Soybean raw
Magnesium 280mg 235mg Soybean raw
Phosphorus 704mg 734mg Bran
Potassium 1797mg 566mg Soybean raw
Sodium 2mg 4mg Soybean raw
Zinc 4.89mg 3.11mg Soybean raw
Copper 1.658mg 0.403mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 1.01mg Bran
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 1.17mg Bran
Vitamin B2 0.87mg 0.22mg Soybean raw
Vitamin B3 1.623mg 0.934mg Soybean raw
Vitamin B5 0.793mg 1.494mg Bran
Vitamin B6 0.377mg 0.165mg Soybean raw
Folate 375µg 52µg Soybean raw
Vitamin K 47µg 3.2µg Soybean raw
Tryptophan 0.591mg 0.335mg Soybean raw
Threonine 1.766mg 0.502mg Soybean raw
Isoleucine 1.971mg 0.668mg Soybean raw
Leucine 3.309mg 1.374mg Soybean raw
Lysine 2.706mg 0.76mg Soybean raw
Methionine 0.547mg 0.335mg Soybean raw
Phenylalanine 2.122mg 0.908mg Soybean raw
Valine 2.029mg 0.964mg Soybean raw
Histidine 1.097mg 0.41mg Soybean raw
Saturated Fat 2.884g 1.328g Bran
Monounsaturated Fat 4.404g 2.376g Soybean raw
Polyunsaturated fat 11.255g 2.766g 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
46%
Bran
Minerals Daily Need Coverage Score
252%
Soybean raw
122%
Bran

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
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 - 5.88g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.556g)
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

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. 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/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.