Soybean vs. Bran — In-Depth Nutrition Comparison
Compare
Summary of differences between soybeans and bran
- Bran has less iron, copper, vitamin B2, phosphorus, vitamin B6, fiber, potassium, folate, magnesium, and calcium than soybeans.
- Soybeans cover your daily need for iron, 53% more than bran.
- Soybeans have 10 times more calcium than bran. While soybeans have 102mg of calcium, bran has only 10mg.
- The glycemic index of bran is higher.
These are the specific foods used in this comparison Soybeans, mature cooked, boiled, without salt and Oat bran, cooked.
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 MagnesiumMagnesium | +115% |
| Contains more CalciumCalcium | +920% |
| Contains more PotassiumPotassium | +459.8% |
| Contains more IronIron | +484.1% |
| Contains more CopperCopper | +516.7% |
| Contains more ZincZinc | +117% |
| Contains more PhosphorusPhosphorus | +105.9% |
| Contains more ManganeseManganese | +17% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +738.2% |
| Contains more Vitamin B3Vitamin B3 | +177.1% |
| Contains more Vitamin B6Vitamin B6 | +836% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +800% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +21.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.14mg | 0.88mg | 53% |
| Copper | 0.407mg | 0.066mg | 38% |
| Polyunsaturated fat | 5.064g | 0.339g | 32% |
| Protein | 18.21g | 3.21g | 30% |
| Vitamin B2 | 0.285mg | 0.034mg | 19% |
| Phosphorus | 245mg | 119mg | 18% |
| Vitamin K | 19.2µg | 16% | |
| Vitamin B6 | 0.234mg | 0.025mg | 16% |
| Fiber | 6g | 2.6g | 14% |
| Fats | 8.97g | 0.86g | 12% |
| Folate | 54µg | 6µg | 12% |
| Potassium | 515mg | 92mg | 12% |
| Magnesium | 86mg | 40mg | 11% |
| Choline | 47.5mg | 9% | |
| Calcium | 102mg | 10mg | 9% |
| Calories | 172kcal | 40kcal | 7% |
| Manganese | 0.824mg | 0.964mg | 6% |
| Zinc | 1.15mg | 0.53mg | 6% |
| Saturated fat | 1.297g | 0.163g | 5% |
| Monounsaturated fat | 1.981g | 0.291g | 4% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin B3 | 0.399mg | 0.144mg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Selenium | 7.3µg | 7.7µg | 1% |
| Vitamin B5 | 0.179mg | 0.217mg | 1% |
| Carbs | 8.36g | 11.44g | 1% |
| Net carbs | 2.36g | 8.84g | N/A |
| Sugar | 3g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Vitamin B1 | 0.155mg | 0.16mg | 0% |
| Tryptophan | 0.242mg | 0.057mg | 0% |
| Threonine | 0.723mg | 0.086mg | 0% |
| Isoleucine | 0.807mg | 0.114mg | 0% |
| Leucine | 1.355mg | 0.235mg | 0% |
| Lysine | 1.108mg | 0.13mg | 0% |
| Methionine | 0.224mg | 0.057mg | 0% |
| Phenylalanine | 0.869mg | 0.155mg | 0% |
| Valine | 0.831mg | 0.165mg | 0% |
| Histidine | 0.449mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +467.3% |
| Contains more FatsFats | +943% |
| Contains more OtherOther | +289.8% |
| Contains more CarbsCarbs | +36.8% |
| Contains more WaterWater | +34.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +580.8% |
| Contains more Poly. FatPolyunsaturated fat | +1393.8% |
| Contains less Sat. FatSaturated fat | -87.4% |
