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  6. Bran raw vs. Mung bean

Bran raw vs. Mung bean — In-Depth Nutrition Comparison

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Summary of differences between bran raw and mung beans

  • Bran raw has more manganese, selenium, phosphorus, and vitamin B1, while mung beans have more folate, copper, potassium, vitamin B6, iron, and choline.
  • Bran raw covers your daily need for manganese, 200% more than mung beans.
  • Bran raw contains 6 times more selenium than mung beans. While bran raw contains 45.2µg of selenium, mung beans contain only 8.2µg.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 31, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Oat bran, raw and Mung beans, mature seeds, raw.

Infographic

Bran raw vs Mung bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +24.3%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +444%
Contains more SeleniumSelenium +451.2%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +120.1%
Contains more IronIron +24.6%
Contains more CopperCopper +133.5%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin EVitamin E +98%
Contains more Vitamin B1Vitamin B1 +88.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +141%
Contains more Vitamin B5Vitamin B5 +27.8%
Contains more Vitamin B6Vitamin B6 +131.5%
Contains more Vitamin KVitamin K +181.3%
Contains more FolateFolate +1101.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Mung bean DV% diff.
Manganese 5.63mg 1.035mg 200%
Folate 52µg 625µg 143%
Selenium 45.2µg 8.2µg 67%
Copper 0.403mg 0.941mg 60%
Phosphorus 734mg 367mg 52%
Vitamin B1 1.17mg 0.621mg 46%
Potassium 566mg 1246mg 20%
Iron 5.41mg 6.74mg 17%
Vitamin B6 0.165mg 0.382mg 17%
Polyunsaturated fat 2.766g 0.384g 16%
Protein 17.3g 23.86g 13%
Choline 32.2mg 97.9mg 12%
Magnesium 235mg 189mg 11%
Fats 7.03g 1.15g 9%
Vitamin B3 0.934mg 2.251mg 8%
Vitamin B5 1.494mg 1.91mg 8%
Calcium 58mg 132mg 7%
Monounsaturated fat 2.376g 0.161g 6%
Calories 246kcal 347kcal 5%
Vitamin C 0mg 4.8mg 5%
Vitamin K 3.2µg 9µg 5%
Fiber 15.4g 16.3g 4%
Zinc 3.11mg 2.68mg 4%
Saturated fat 1.328g 0.348g 4%
Vitamin E 1.01mg 0.51mg 3%
Carbs 66.22g 62.62g 1%
Vitamin A 0µg 6µg 1%
Vitamin B2 0.22mg 0.233mg 1%
Protein per 100 calories 7g 6.9g N/A
Calories per 10 g protein 142kcal 145kcal N/A
Weight per 100 calories 41g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 1.6 N/A
Net carbs 50.82g 46.32g N/A
Sugar 1.45g 6.6g N/A
Sodium 4mg 15mg 0%
Tryptophan 0.335mg 0.26mg 0%
Threonine 0.502mg 0.782mg 0%
Isoleucine 0.668mg 1.008mg 0%
Leucine 1.374mg 1.847mg 0%
Lysine 0.76mg 1.664mg 0%
Methionine 0.335mg 0.286mg 0%
Phenylalanine 0.908mg 1.443mg 0%
Valine 0.964mg 1.237mg 0%
Histidine 0.41mg 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +511.3%
Contains more ProteinProtein +37.9%
Contains more WaterWater +38.2%
Contains more OtherOther +14.5%
~equal in Carbs ~62.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +1375.8%
Contains more Poly. FatPolyunsaturated fat +620.3%
Contains less Sat. FatSaturated fat -73.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.