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Soybean vs Bran - In-Depth Nutrition Comparison

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Differences between Soybean and Bran

  • Soybean has more Copper, Iron, Folate, Vitamin B2, Vitamin K and Potassium, while Bran has more Manganese, Selenium, Vitamin B1 and Fiber.
  • Soybean's daily need coverage for Copper is 139% higher.
  • Bran contains 15 times less Vitamin K than Soybean. Soybean 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 vs Bran infographic
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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
:
1
Bran
Contains more Iron +190.2%
Contains more Calcium +377.6%
Contains more Potassium +217.5%
Contains more Magnesium +19.1%
Contains more Copper +311.4%
Contains more Zinc +57.2%
Contains less Sodium -50%
Equal in Phosphorus - 734
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +190.2%
Contains more Calcium +377.6%
Contains more Potassium +217.5%
Contains more Magnesium +19.1%
Contains more Copper +311.4%
Contains more Zinc +57.2%
Contains less Sodium -50%
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
:
3
Bran
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +73.8%
Contains more Vitamin B6 +128.5%
Contains more Vitamin K +1368.8%
Contains more Folate +621.2%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B5 +88.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +73.8%
Contains more Vitamin B6 +128.5%
Contains more Vitamin K +1368.8%
Contains more Folate +621.2%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B5 +88.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
85
Soybean
46
Bran
Mineral Summary Score
252
Soybean
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
219%
Soybean
104%
Bran
Carbohydrates
30%
Soybean
66%
Bran
Fats
92%
Soybean
32%
Bran

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Bran
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soybean Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Sugars?
Bran
Bran contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Bran Opinion
Calories 446 246 Soybean
Protein 36.49 17.3 Soybean
Fats 19.94 7.03 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 5.41 Soybean
Calcium 277 58 Soybean
Potassium 1797 566 Soybean
Magnesium 280 235 Soybean
Sugars 7.33 1.45 Bran
Fiber 9.3 15.4 Bran
Copper 1.658 0.403 Soybean
Zinc 4.89 3.11 Soybean
Starch
Phosphorus 704 734 Bran
Sodium 2 4 Soybean
Vitamin A 22 0 Soybean
Vitamin E 0.85 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.874 1.17 Bran
Vitamin B2 0.87 0.22 Soybean
Vitamin B3 1.623 0.934 Soybean
Vitamin B5 0.793 1.494 Bran
Vitamin B6 0.377 0.165 Soybean
Vitamin B12 0 0
Vitamin K 47 3.2 Soybean
Folate 375 52 Soybean
Trans Fat 0 Bran
Saturated Fat 2.884 1.328 Bran
Monounsaturated Fat 4.404 2.376 Soybean
Polyunsaturated fat 11.255 2.766 Soybean
Tryptophan 0.591 0.335 Soybean
Threonine 1.766 0.502 Soybean
Isoleucine 1.971 0.668 Soybean
Leucine 3.309 1.374 Soybean
Lysine 2.706 0.76 Soybean
Methionine 0.547 0.335 Soybean
Phenylalanine 2.122 0.908 Soybean
Valine 2.029 0.964 Soybean
Histidine 1.097 0.41 Soybean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Soybean - 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.