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Bran vs. Bean — In-Depth Nutrition Comparison

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Summary of differences between Bran and Bean

  • Bran has more Iron, and Selenium, however, Bean is higher in Copper, Fiber, Vitamin B6, Zinc, and Potassium.
  • Bean covers your daily need of Copper 16% more than Bran.
  • Bran has 3 times more Iron than Bean. While Bran has 0.88mg of Iron, Bean has only 0.29mg.

These are the specific foods used in this comparison Oat bran, cooked and Beans, baked, canned, no salt added.

Infographic

Bran vs 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.
Bran
Bran
5
:
4
Bean
Bean
Contains more Iron +203.4%
Contains more Magnesium +25%
Contains more Phosphorus +14.4%
Contains more Selenium +71.1%
Contains more Calcium +400%
Contains more Potassium +221.7%
Contains more Zinc +164.2%
Contains more Copper +212.1%
Equal in Sodium - 1
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +203.4%
Contains more Magnesium +25%
Contains more Phosphorus +14.4%
Contains more Selenium +71.1%
Contains more Calcium +400%
Contains more Potassium +221.7%
Contains more Zinc +164.2%
Contains more Copper +212.1%
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.
Bran
Bran
2
:
8
Bean
Bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +198.6%
Contains more Vitamin B6 +420%
Contains more Folate +300%
Equal in Vitamin B1 - 0.15
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +198.6%
Contains more Vitamin B6 +420%
Contains more Folate +300%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Bean
Bean
Contains more Fats +115%
Contains more Water +15.7%
Contains more Protein +49.5%
Contains more Carbs +79.1%
Contains more Other +249%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +115%
Contains more Water +15.7%
Contains more Protein +49.5%
Contains more Carbs +79.1%
Contains more Other +249%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +731.4%
Contains more Polyunsaturated fat +97.1%
Contains less Saturated Fat -36.8%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +731.4%
Contains more Polyunsaturated fat +97.1%
Contains less Saturated Fat -36.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Bean Opinion
Net carbs 8.84g 14.99g Bean
Protein 3.21g 4.8g Bean
Fats 0.86g 0.4g Bran
Carbs 11.44g 20.49g Bean
Calories 40kcal 105kcal Bean
Sugar 7.78g Bran
Fiber 2.6g 5.5g Bean
Calcium 10mg 50mg Bean
Iron 0.88mg 0.29mg Bran
Magnesium 40mg 32mg Bran
Phosphorus 119mg 104mg Bran
Potassium 92mg 296mg Bean
Sodium 1mg 1mg
Zinc 0.53mg 1.4mg Bean
Copper 0.066mg 0.206mg Bean
Manganese 0.964mg Bran
Selenium 7.7µg 4.5µg Bran
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.16mg 0.15mg Bran
Vitamin B2 0.034mg 0.06mg Bean
Vitamin B3 0.144mg 0.43mg Bean
Vitamin B5 0.217mg Bran
Vitamin B6 0.025mg 0.13mg Bean
Folate 6µg 24µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 0.163g 0.103g Bean
Monounsaturated Fat 0.291g 0.035g Bran
Polyunsaturated fat 0.339g 0.172g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Bean
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
6%
Bran
11%
Bean
Minerals Daily Need Coverage Score
33%
Bran
25%
Bean

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 7.78g)
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 - 0.06g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.