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Soybean vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between soybeans and bran

  • Bran has less iron, copper, vitamin B2, phosphorus, vitamin B6, fiber, potassium, folate, magnesium, and calcium than soybeans.
  • Soybeans cover your daily need for iron, 53% more than bran.
  • Soybeans have 10 times more calcium than bran. While soybeans have 102mg of calcium, bran has only 10mg.
  • The glycemic index of bran is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +115%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +459.8%
Contains more IronIron +484.1%
Contains more CopperCopper +516.7%
Contains more ZincZinc +117%
Contains more PhosphorusPhosphorus +105.9%
Contains more ManganeseManganese +17%
~equal in Sodium ~1mg
~equal in Selenium ~7.7µg

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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Bran
Bran
1
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +738.2%
Contains more Vitamin B3Vitamin B3 +177.1%
Contains more Vitamin B6Vitamin B6 +836%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more Vitamin B5Vitamin B5 +21.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Bran DV% diff.
Iron 5.14mg 0.88mg 53%
Copper 0.407mg 0.066mg 38%
Polyunsaturated fat 5.064g 0.339g 32%
Protein 18.21g 3.21g 30%
Vitamin B2 0.285mg 0.034mg 19%
Phosphorus 245mg 119mg 18%
Vitamin B6 0.234mg 0.025mg 16%
Vitamin K 19.2µg 16%
Fiber 6g 2.6g 14%
Fats 8.97g 0.86g 12%
Potassium 515mg 92mg 12%
Folate 54µg 6µg 12%
Magnesium 86mg 40mg 11%
Calcium 102mg 10mg 9%
Choline 47.5mg 9%
Calories 172kcal 40kcal 7%
Zinc 1.15mg 0.53mg 6%
Manganese 0.824mg 0.964mg 6%
Saturated fat 1.297g 0.163g 5%
Monounsaturated fat 1.981g 0.291g 4%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0.35mg 2%
Vitamin B3 0.399mg 0.144mg 2%
Carbs 8.36g 11.44g 1%
Selenium 7.3µg 7.7µg 1%
Vitamin B5 0.179mg 0.217mg 1%
Protein per 100 calories 11g 8g N/A
Calories per 10 g protein 94kcal 125kcal N/A
Weight per 100 calories 58g 250g N/A
Unsaturated / Saturated Fat ratio 5.4 3.9 N/A
Net carbs 2.36g 8.84g N/A
Sugar 3g N/A
Sodium 1mg 1mg 0%
Vitamin B1 0.155mg 0.16mg 0%
Tryptophan 0.242mg 0.057mg 0%
Threonine 0.723mg 0.086mg 0%
Isoleucine 0.807mg 0.114mg 0%
Leucine 1.355mg 0.235mg 0%
Lysine 1.108mg 0.13mg 0%
Methionine 0.224mg 0.057mg 0%
Phenylalanine 0.869mg 0.155mg 0%
Valine 0.831mg 0.165mg 0%
Histidine 0.449mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +467.3%
Contains more FatsFats +943%
Contains more OtherOther +289.8%
Contains more CarbsCarbs +36.8%
Contains more WaterWater +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +580.8%
Contains more Poly. FatPolyunsaturated fat +1393.8%
Contains less Sat. FatSaturated fat -87.4%

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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.