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  6. Adzuki bean vs. Bran

Adzuki bean vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between Adzuki bean and Bran?

  • Adzuki bean is richer in Folate, Copper, Fiber, Iron, Potassium, Zinc, Phosphorus, and Vitamin B6, yet Bran is richer in Manganese, and Selenium.
  • Adzuki bean's daily need coverage for Folate is 29% higher.
  • Adzuki bean has 6 times more Potassium than Bran. Adzuki bean has 532mg of Potassium, while Bran has 92mg.

We used Beans, adzuki, mature seeds, cooked, boiled, without salt and Oat bran, cooked types in this comparison.

Infographic

Adzuki 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.
Adzuki bean
Adzuki bean
7
:
3
Bran
Bran
Contains more Calcium +180%
Contains more Iron +127.3%
Contains more Magnesium +30%
Contains more Phosphorus +41.2%
Contains more Potassium +478.3%
Contains more Zinc +234%
Contains more Copper +351.5%
Contains less Sodium -87.5%
Contains more Manganese +68.2%
Contains more Selenium +541.7%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +180%
Contains more Iron +127.3%
Contains more Magnesium +30%
Contains more Phosphorus +41.2%
Contains more Potassium +478.3%
Contains more Zinc +234%
Contains more Copper +351.5%
Contains less Sodium -87.5%
Contains more Manganese +68.2%
Contains more Selenium +541.7%

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.
Adzuki bean
Adzuki bean
6
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88.2%
Contains more Vitamin B3 +397.9%
Contains more Vitamin B5 +98.2%
Contains more Vitamin B6 +284%
Contains more Folate +1916.7%
Contains more Vitamin B1 +39.1%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +88.2%
Contains more Vitamin B3 +397.9%
Contains more Vitamin B5 +98.2%
Contains more Vitamin B6 +284%
Contains more Folate +1916.7%
Contains more Vitamin B1 +39.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Bran
Bran
Contains more Protein +134.3%
Contains more Carbs +116.5%
Contains more Other +169.4%
Contains more Fats +760%
Contains more Water +26.7%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +134.3%
Contains more Carbs +116.5%
Contains more Other +169.4%
Contains more Fats +760%
Contains more Water +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Bran
Bran
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +3133.3%
Contains more Polyunsaturated fat +1514.3%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +3133.3%
Contains more Polyunsaturated fat +1514.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Bran Opinion
Net carbs 17.47g 8.84g Adzuki bean
Protein 7.52g 3.21g Adzuki bean
Fats 0.1g 0.86g Bran
Carbs 24.77g 11.44g Adzuki bean
Calories 128kcal 40kcal Adzuki bean
Fiber 7.3g 2.6g Adzuki bean
Calcium 28mg 10mg Adzuki bean
Iron 2mg 0.88mg Adzuki bean
Magnesium 52mg 40mg Adzuki bean
Phosphorus 168mg 119mg Adzuki bean
Potassium 532mg 92mg Adzuki bean
Sodium 8mg 1mg Bran
Zinc 1.77mg 0.53mg Adzuki bean
Copper 0.298mg 0.066mg Adzuki bean
Manganese 0.573mg 0.964mg Bran
Selenium 1.2µg 7.7µg Bran
Vitamin A 6IU 0IU Adzuki bean
Vitamin B1 0.115mg 0.16mg Bran
Vitamin B2 0.064mg 0.034mg Adzuki bean
Vitamin B3 0.717mg 0.144mg Adzuki bean
Vitamin B5 0.43mg 0.217mg Adzuki bean
Vitamin B6 0.096mg 0.025mg Adzuki bean
Folate 121µg 6µg Adzuki bean
Tryptophan 0.072mg 0.057mg Adzuki bean
Threonine 0.255mg 0.086mg Adzuki bean
Isoleucine 0.3mg 0.114mg Adzuki bean
Leucine 0.632mg 0.235mg Adzuki bean
Lysine 0.567mg 0.13mg Adzuki bean
Methionine 0.079mg 0.057mg Adzuki bean
Phenylalanine 0.398mg 0.155mg Adzuki bean
Valine 0.387mg 0.165mg Adzuki bean
Histidine 0.198mg 0.07mg Adzuki bean
Saturated Fat 0.036g 0.163g Adzuki bean
Monounsaturated Fat 0.009g 0.291g Bran
Polyunsaturated fat 0.021g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Adzuki bean
6%
Bran
Minerals Daily Need Coverage Score
47%
Adzuki bean
33%
Bran

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 7mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.127g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.