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  6. Kidney beans vs. Bran

Kidney beans vs. Bran — In-Depth Nutrition Comparison

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Important differences between Kidney beans and Bran

  • Kidney beans has more Folate, Iron, Copper, Fiber, Potassium, and Vitamin B6, however, Bran has more Manganese, and Selenium.
  • Kidney beans's daily need coverage for Folate is 31% more.
  • Kidney beans has 5 times more Vitamin B6 than Bran. Kidney beans has 0.12mg of Vitamin B6, while Bran has 0.025mg.

The food varieties used in the comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Oat bran, cooked.

Infographic

Kidney beans 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.
Kidney beans
Kidney beans
7
:
2
Bran
Bran
Contains more Calcium +250%
Contains more Iron +152.3%
Contains more Phosphorus +16%
Contains more Potassium +340.2%
Contains more Zinc +88.7%
Contains more Copper +227.3%
Contains more Manganese +124.2%
Contains more Selenium +600%
Equal in Magnesium - 40
Equal in Sodium - 1
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +250%
Contains more Iron +152.3%
Contains more Phosphorus +16%
Contains more Potassium +340.2%
Contains more Zinc +88.7%
Contains more Copper +227.3%
Contains more Manganese +124.2%
Contains more Selenium +600%
Equal in Magnesium - 40
Equal in Sodium - 1

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.
Kidney beans
Kidney beans
8
:
0
Bran
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B2 +70.6%
Contains more Vitamin B3 +301.4%
Contains more Vitamin B6 +380%
Contains more Folate +2066.7%
Equal in Vitamin B1 - 0.16
Equal in Vitamin B5 - 0.217
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 C +∞%
Contains more Vitamin B2 +70.6%
Contains more Vitamin B3 +301.4%
Contains more Vitamin B6 +380%
Contains more Folate +2066.7%
Equal in Vitamin B1 - 0.16
Equal in Vitamin B5 - 0.217

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Bran
Bran
Contains more Protein +170.1%
Contains more Carbs +99.3%
Contains more Other +122.4%
Contains more Fats +72%
Contains more Water +25.5%
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +170.1%
Contains more Carbs +99.3%
Contains more Other +122.4%
Contains more Fats +72%
Contains more Water +25.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Bran
Bran
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +646.2%
Contains more Polyunsaturated fat +21.9%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -55.2%
Contains more Monounsaturated Fat +646.2%
Contains more Polyunsaturated fat +21.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Bran Opinion
Net carbs 16.4g 8.84g Kidney beans
Protein 8.67g 3.21g Kidney beans
Fats 0.5g 0.86g Bran
Carbs 22.8g 11.44g Kidney beans
Calories 127kcal 40kcal Kidney beans
Sugar 0.32g Bran
Fiber 6.4g 2.6g Kidney beans
Calcium 35mg 10mg Kidney beans
Iron 2.22mg 0.88mg Kidney beans
Magnesium 42mg 40mg Kidney beans
Phosphorus 138mg 119mg Kidney beans
Potassium 405mg 92mg Kidney beans
Sodium 1mg 1mg
Zinc 1mg 0.53mg Kidney beans
Copper 0.216mg 0.066mg Kidney beans
Manganese 0.43mg 0.964mg Bran
Selenium 1.1µg 7.7µg Bran
Vitamin E 0.03mg Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.16mg
Vitamin B2 0.058mg 0.034mg Kidney beans
Vitamin B3 0.578mg 0.144mg Kidney beans
Vitamin B5 0.22mg 0.217mg Kidney beans
Vitamin B6 0.12mg 0.025mg Kidney beans
Folate 130µg 6µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.104mg 0.057mg Kidney beans
Threonine 0.319mg 0.086mg Kidney beans
Isoleucine 0.41mg 0.114mg Kidney beans
Leucine 0.736mg 0.235mg Kidney beans
Lysine 0.607mg 0.13mg Kidney beans
Methionine 0.113mg 0.057mg Kidney beans
Phenylalanine 0.511mg 0.155mg Kidney beans
Valine 0.5mg 0.165mg Kidney beans
Histidine 0.238mg 0.07mg Kidney beans
Saturated Fat 0.073g 0.163g Kidney beans
Monounsaturated Fat 0.039g 0.291g Bran
Polyunsaturated fat 0.278g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
19%
Kidney beans
6%
Bran
Minerals Daily Need Coverage Score
38%
Kidney beans
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Kidney beans
Kidney beans is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans
Kidney beans is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.