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Bean vs Bran - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 0.66g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.093g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Bran
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bean
32
Bran
Mineral Summary Score
84
Bean
84
Bran

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
Bean
3
:
5
Bran
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Contains more Magnesium +33.5%
Contains more Zinc +36.4%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Equal in Iron - 5.41
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Contains more Magnesium +33.5%
Contains more Zinc +36.4%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Equal in Iron - 5.41

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
Bean
4
:
4
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Equal in Vitamin B2 - 0.22
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Equal in Vitamin B2 - 0.22

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 the food
Protein
129%
Bean
104%
Bran
Carbohydrates
63%
Bean
66%
Bran
Fats
6%
Bean
32%
Bran

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Bran Opinion
Calories 347 246 Bean
Protein 21.42 17.3 Bean
Fats 1.23 7.03 Bran
Vitamin C 6.3 0 Bean
Carbs 62.55 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 5.41 Bran
Calcium 113 58 Bean
Potassium 1393 566 Bean
Magnesium 176 235 Bran
Sugars 2.11 1.45 Bean
Fiber 15.5 15.4 Bean
Copper 0.893 0.403 Bean
Zinc 2.28 3.11 Bran
Starch 34.17 Bean
Phosphorus 411 734 Bran
Sodium 12 4 Bran
Vitamin A 0 0
Vitamin E 0.21 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.713 1.17 Bran
Vitamin B2 0.212 0.22 Bran
Vitamin B3 1.174 0.934 Bean
Vitamin B5 0.785 1.494 Bran
Vitamin B6 0.474 0.165 Bean
Vitamin B12 0 0
Vitamin K 5.6 3.2 Bean
Folic acid (B9) 0 0
Trans Fat 0 Bran
Saturated Fat 0.235 1.328 Bean
Monounsaturated Fat 0.229 2.376 Bran
Polyunsaturated fat 0.407 2.766 Bran
Tryptophan 0.237 0.335 Bran
Threonine 0.81 0.502 Bean
Isoleucine 0.871 0.668 Bean
Leucine 1.558 1.374 Bean
Lysine 1.356 0.76 Bean
Methionine 0.259 0.335 Bran
Phenylalanine 1.095 0.908 Bean
Valine 0.998 0.964 Bean
Histidine 0.556 0.41 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.