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Bran vs Navy bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 1.45g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 1.243g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 4)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 9mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.3)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Navy bean
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Navy 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
23
Navy bean
Mineral Summary Score
84
Bran
30
Navy 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
8
:
Contains more Iron +180.3%
Contains more Calcium +286.7%
Contains more Potassium +84.4%
Contains more Magnesium +132.7%
Contains more Copper +13.2%
Contains more Zinc +249.4%
Contains more Phosphorus +634%
Contains less Sodium -69.2%
Contains more Iron +180.3%
Contains more Calcium +286.7%
Contains more Potassium +84.4%
Contains more Magnesium +132.7%
Contains more Copper +13.2%
Contains more Zinc +249.4%
Contains more Phosphorus +634%
Contains less Sodium -69.2%

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
5
:
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +81.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B6 +15.8%
Equal in Vitamin B2 - 0.215
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +81.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B6 +15.8%
Equal in Vitamin B2 - 0.215

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
37%
Navy bean
Carbohydrates
66%
Bran
13%
Navy bean
Fats
32%
Bran
3%
Navy 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 Navy bean Opinion
Calories 246 67 Bran
Protein 17.3 6.15 Bran
Fats 7.03 0.7 Bran
Vitamin C 0 18.8 Navy bean
Carbs 66.22 13.05 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 1.93 Bran
Calcium 58 15 Bran
Potassium 566 307 Bran
Magnesium 235 101 Bran
Sugars 1.45 Bran
Fiber 15.4 Bran
Copper 0.403 0.356 Bran
Zinc 3.11 0.89 Bran
Starch
Phosphorus 734 100 Bran
Sodium 4 13 Bran
Vitamin A 0 4 Navy bean
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.39 Bran
Vitamin B2 0.22 0.215 Bran
Vitamin B3 0.934 1.22 Navy bean
Vitamin B5 1.494 0.825 Bran
Vitamin B6 0.165 0.191 Navy bean
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folic acid (B9) 0 0
Trans Fat 0 Bran
Saturated Fat 1.328 0.085 Navy bean
Monounsaturated Fat 2.376 0.052 Bran
Polyunsaturated fat 2.766 0.407 Bran
Tryptophan 0.335 0.064 Bran
Threonine 0.502 0.258 Bran
Isoleucine 0.668 0.273 Bran
Leucine 1.374 0.442 Bran
Lysine 0.76 0.35 Bran
Methionine 0.335 0.064 Bran
Phenylalanine 0.908 0.31 Bran
Valine 0.964 0.316 Bran
Histidine 0.41 0.172 Bran
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.