Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Winged bean vs Bran - In-Depth Nutrition Comparison

Compare

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
Copy 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
:
6
Bran
Contains more Copper +243.9%
Contains more Iron +170.5%
Contains more Calcium +93.3%
Contains more Magnesium +879.2%
Contains more Zinc +123.7%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
Equal in Potassium - 566
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Copper +243.9%
Contains more Iron +170.5%
Contains more Calcium +93.3%
Contains more Magnesium +879.2%
Contains more Zinc +123.7%
Contains more Phosphorus +1531.1%
Contains less Sodium -88.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
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%
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% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
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 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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
46
Bran
Mineral Summary Score
85
Winged bean
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 food.
Protein
70%
Winged bean
104%
Bran
Carbohydrates
28%
Winged bean
66%
Bran
Fats
4%
Winged bean
32%
Bran

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.
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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

People also compare

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 vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Winged bean Bran Opinion
Calories 148 246 Bran
Protein 11.6 17.3 Bran
Fats 0.9 7.03 Bran
Vitamin C 0 0
Carbs 28.1 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 2 5.41 Bran
Calcium 30 58 Bran
Potassium 586 566 Winged bean
Magnesium 24 235 Bran
Sugar 1.45 Winged bean
Fiber 15.4 Bran
Copper 1.386 0.403 Winged bean
Zinc 1.39 3.11 Bran
Starch
Phosphorus 45 734 Bran
Sodium 35 4 Bran
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.379 1.17 Bran
Vitamin B2 0.149 0.22 Bran
Vitamin B3 1.64 0.934 Winged bean
Vitamin B5 0.116 1.494 Bran
Vitamin B6 0.075 0.165 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 19 52 Bran
Trans Fat 0 Bran
Saturated Fat 0.222 1.328 Winged bean
Monounsaturated Fat 0.234 2.376 Bran
Polyunsaturated fat 0.174 2.766 Bran
Tryptophan 0.252 0.335 Bran
Threonine 0.451 0.502 Bran
Isoleucine 0.425 0.668 Bran
Leucine 0.64 1.374 Bran
Lysine 0.592 0.76 Bran
Methionine 0.143 0.335 Bran
Phenylalanine 0.451 0.908 Bran
Valine 0.599 0.964 Bran
Histidine 0.241 0.41 Bran
Fructose

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. 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.