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Bran vs Kidney bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.208g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 14)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 0.78g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 20mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.2)
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.
Bran Kidney bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price 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
Bran Kidney bean
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
32
Bran
30
Kidney bean
Mineral Summary Score
84
Bran
91
Kidney bean

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
Bran
4
:
Contains more Magnesium +67.9%
Contains more Zinc +11.5%
Contains more Phosphorus +80.3%
Contains less Sodium -83.3%
Contains more Iron +51.6%
Contains more Calcium +146.6%
Contains more Potassium +148.4%
Contains more Copper +137.7%
Contains more Magnesium +67.9%
Contains more Zinc +11.5%
Contains more Phosphorus +80.3%
Contains less Sodium -83.3%
Contains more Iron +51.6%
Contains more Calcium +146.6%
Contains more Potassium +148.4%
Contains more Copper +137.7%

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
Bran
4
:
Contains more Vitamin E +359.1%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B5 +91.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B6 +140.6%
Contains more Vitamin K +493.8%
Equal in Vitamin B2 - 0.219
Contains more Vitamin E +359.1%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B5 +91.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B6 +140.6%
Contains more Vitamin K +493.8%
Equal in Vitamin B2 - 0.219

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
104%
Bran
141%
Kidney bean
Carbohydrates
66%
Bran
60%
Kidney bean
Fats
32%
Bran
4%
Kidney bean

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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 Bran Kidney bean Opinion
Calories 246 333 Kidney bean
Protein 17.3 23.58 Kidney bean
Fats 7.03 0.83 Bran
Vitamin C 0 4.5 Kidney bean
Carbs 66.22 60.01 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 8.2 Kidney bean
Calcium 58 143 Kidney bean
Potassium 566 1406 Kidney bean
Magnesium 235 140 Bran
Sugars 1.45 2.23 Kidney bean
Fiber 15.4 24.9 Kidney bean
Copper 0.403 0.958 Kidney bean
Zinc 3.11 2.79 Bran
Starch
Phosphorus 734 407 Bran
Sodium 4 24 Bran
Vitamin A 0 0
Vitamin E 1.01 0.22 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.529 Bran
Vitamin B2 0.22 0.219 Bran
Vitamin B3 0.934 2.06 Kidney bean
Vitamin B5 1.494 0.78 Bran
Vitamin B6 0.165 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 3.2 19 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 Bran
Saturated Fat 1.328 0.12 Kidney bean
Monounsaturated Fat 2.376 0.064 Bran
Polyunsaturated fat 2.766 0.457 Bran
Tryptophan 0.335 0.279 Bran
Threonine 0.502 0.992 Kidney bean
Isoleucine 0.668 1.041 Kidney bean
Leucine 1.374 1.882 Kidney bean
Lysine 0.76 1.618 Kidney bean
Methionine 0.335 0.355 Kidney bean
Phenylalanine 0.908 1.275 Kidney bean
Valine 0.964 1.233 Kidney bean
Histidine 0.41 0.656 Kidney 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.