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  6. Soybean vs. Bran

Soybean vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Soybean and Bran

  • Bran has less Iron, Copper, Vitamin B2, Phosphorus, Vitamin B6, Fiber, Potassium, Folate, Magnesium, and Calcium than Soybean.
  • Soybean covers your daily need of Iron 53% more than Bran.
  • Soybean has 10 times more Calcium than Bran. While Soybean has 102mg of Calcium, Bran has only 10mg.

These are the specific foods used in this comparison Soybeans, mature cooked, boiled, without salt and Oat bran, cooked.

Infographic

Soybean 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.
Soybean
Soybean
7
:
2
Bran
Bran
Contains more Calcium +920%
Contains more Iron +484.1%
Contains more Magnesium +115%
Contains more Phosphorus +105.9%
Contains more Potassium +459.8%
Contains more Zinc +117%
Contains more Copper +516.7%
Contains more Manganese +17%
Equal in Sodium - 1
Equal in Selenium - 7.7
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +920%
Contains more Iron +484.1%
Contains more Magnesium +115%
Contains more Phosphorus +105.9%
Contains more Potassium +459.8%
Contains more Zinc +117%
Contains more Copper +516.7%
Contains more Manganese +17%
Equal in Sodium - 1
Equal in Selenium - 7.7

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.
Soybean
Soybean
8
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +738.2%
Contains more Vitamin B3 +177.1%
Contains more Vitamin B6 +836%
Contains more Folate +800%
Contains more Vitamin B5 +21.2%
Equal in Vitamin B1 - 0.16
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +738.2%
Contains more Vitamin B3 +177.1%
Contains more Vitamin B6 +836%
Contains more Folate +800%
Contains more Vitamin B5 +21.2%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Bran
Bran
Contains more Protein +467.3%
Contains more Fats +943%
Contains more Other +289.8%
Contains more Carbs +36.8%
Contains more Water +34.3%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Bran
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 +467.3%
Contains more Fats +943%
Contains more Other +289.8%
Contains more Carbs +36.8%
Contains more Water +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +580.8%
Contains more Polyunsaturated fat +1393.8%
Contains less Saturated Fat -87.4%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +580.8%
Contains more Polyunsaturated fat +1393.8%
Contains less Saturated Fat -87.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Bran Opinion
Net carbs 2.36g 8.84g Bran
Protein 18.21g 3.21g Soybean
Fats 8.97g 0.86g Soybean
Carbs 8.36g 11.44g Bran
Calories 172kcal 40kcal Soybean
Sugar 3g Bran
Fiber 6g 2.6g Soybean
Calcium 102mg 10mg Soybean
Iron 5.14mg 0.88mg Soybean
Magnesium 86mg 40mg Soybean
Phosphorus 245mg 119mg Soybean
Potassium 515mg 92mg Soybean
Sodium 1mg 1mg
Zinc 1.15mg 0.53mg Soybean
Copper 0.407mg 0.066mg Soybean
Manganese 0.824mg 0.964mg Bran
Selenium 7.3µg 7.7µg Bran
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.16mg Bran
Vitamin B2 0.285mg 0.034mg Soybean
Vitamin B3 0.399mg 0.144mg Soybean
Vitamin B5 0.179mg 0.217mg Bran
Vitamin B6 0.234mg 0.025mg Soybean
Folate 54µg 6µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg 0.057mg Soybean
Threonine 0.723mg 0.086mg Soybean
Isoleucine 0.807mg 0.114mg Soybean
Leucine 1.355mg 0.235mg Soybean
Lysine 1.108mg 0.13mg Soybean
Methionine 0.224mg 0.057mg Soybean
Phenylalanine 0.869mg 0.155mg Soybean
Valine 0.831mg 0.165mg Soybean
Histidine 0.449mg 0.07mg Soybean
Saturated Fat 1.297g 0.163g Bran
Monounsaturated Fat 1.981g 0.291g Soybean
Polyunsaturated fat 5.064g 0.339g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
6%
Bran
Minerals Daily Need Coverage Score
75%
Soybean
33%
Bran

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.134g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.