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  6. Winged bean vs. Bran

Winged bean vs. Bran — In-Depth Nutrition Comparison

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Important differences between Winged bean and Bran

  • Winged bean has more Copper, however, Bran has more Manganese, Phosphorus, Selenium, Vitamin B1, Magnesium, Iron, Vitamin B5, Zinc, and Folate.
  • Bran's daily need coverage for Manganese is 222% more.
  • Winged bean has 3 times more Copper than Bran. Winged bean has 1.386mg of Copper, while Bran has 0.403mg.

The food varieties used in the comparison are Winged bean tuber, raw and Oat bran, raw.

Infographic

Winged bean 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.
Winged bean
Winged bean
2
:
8
Bran
Bran
Contains more Copper +243.9%
Contains more Calcium +93.3%
Contains more Iron +170.5%
Contains more Magnesium +879.2%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Contains more Zinc +123.7%
Contains more Manganese +958.3%
Contains more Selenium +6357.1%
Equal in Potassium - 566
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Copper +243.9%
Contains more Calcium +93.3%
Contains more Iron +170.5%
Contains more Magnesium +879.2%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Contains more Zinc +123.7%
Contains more Manganese +958.3%
Contains more Selenium +6357.1%
Equal in Potassium - 566

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.
Winged bean
Winged bean
1
:
7
Bran
Bran
Contains more Vitamin B3 +75.6%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B5 +1187.9%
Contains more Vitamin B6 +120%
Contains more Folate +173.7%
Winged bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
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 B3 +75.6%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B5 +1187.9%
Contains more Vitamin B6 +120%
Contains more Folate +173.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
1
:
4
Bran
Bran
Contains more Water +776.3%
Contains more Protein +49.1%
Contains more Fats +681.1%
Contains more Carbs +135.7%
Contains more Other +45%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 Water +776.3%
Contains more Protein +49.1%
Contains more Fats +681.1%
Contains more Carbs +135.7%
Contains more Other +45%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Bran
Bran
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +915.4%
Contains more Polyunsaturated fat +1489.7%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +915.4%
Contains more Polyunsaturated fat +1489.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Bran Opinion
Net carbs 28.1g 50.82g Bran
Protein 11.6g 17.3g Bran
Fats 0.9g 7.03g Bran
Carbs 28.1g 66.22g Bran
Calories 148kcal 246kcal Bran
Sugar 1.45g Winged bean
Fiber 15.4g Bran
Calcium 30mg 58mg Bran
Iron 2mg 5.41mg Bran
Magnesium 24mg 235mg Bran
Phosphorus 45mg 734mg Bran
Potassium 586mg 566mg Winged bean
Sodium 35mg 4mg Bran
Zinc 1.39mg 3.11mg Bran
Copper 1.386mg 0.403mg Winged bean
Manganese 0.532mg 5.63mg Bran
Selenium 0.7µg 45.2µg Bran
Vitamin E 1.01mg Bran
Vitamin B1 0.379mg 1.17mg Bran
Vitamin B2 0.149mg 0.22mg Bran
Vitamin B3 1.64mg 0.934mg Winged bean
Vitamin B5 0.116mg 1.494mg Bran
Vitamin B6 0.075mg 0.165mg Bran
Folate 19µg 52µg Bran
Vitamin K 3.2µg Bran
Tryptophan 0.252mg 0.335mg Bran
Threonine 0.451mg 0.502mg Bran
Isoleucine 0.425mg 0.668mg Bran
Leucine 0.64mg 1.374mg Bran
Lysine 0.592mg 0.76mg Bran
Methionine 0.143mg 0.335mg Bran
Phenylalanine 0.451mg 0.908mg Bran
Valine 0.599mg 0.964mg Bran
Histidine 0.241mg 0.41mg Bran
Saturated Fat 0.222g 1.328g Winged bean
Monounsaturated Fat 0.234g 2.376g Bran
Polyunsaturated fat 0.174g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean 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
17%
Winged bean
46%
Bran
Minerals Daily Need Coverage Score
75%
Winged bean
195%
Bran

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.106g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 31mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.