Bran vs. Green bean — In-Depth Nutrition Comparison
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What are the differences between Bran and Green bean?
- Bran is higher in Manganese, Selenium, Phosphorus, Vitamin B1, and Magnesium, yet Green bean is higher in Vitamin C, and Folate.
- Bran's daily need coverage for Manganese is 30% more.
- Bran has 39 times more Selenium than Green bean. While Bran has 7.7µg of Selenium, Green bean has only 0.2µg.
We used Oat bran, cooked and Beans, snap, green, cooked, boiled, drained, without salt types in this article.
Infographic
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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.
Contains
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Iron
+35.4%
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Magnesium
+122.2%
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Phosphorus
+310.3%
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Zinc
+112%
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Copper
+15.8%
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Manganese
+238.2%
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Selenium
+3750%
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Calcium
+340%
Contains
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Potassium
+58.7%
Equal in Sodium - 1
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Iron
+35.4%
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Magnesium
+122.2%
Contains
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Phosphorus
+310.3%
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Zinc
+112%
Contains
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Copper
+15.8%
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Manganese
+238.2%
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Selenium
+3750%
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Calcium
+340%
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Potassium
+58.7%
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.
2
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Vitamin B1
+116.2%
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Vitamin B5
+193.2%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+185.3%
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Vitamin B3
+326.4%
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Vitamin B6
+124%
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Folate
+450%
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Vitamin B1
+116.2%
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Vitamin B5
+193.2%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+185.3%
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Vitamin B3
+326.4%
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Vitamin B6
+124%
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Folate
+450%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+69.8%
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Fats
+207.1%
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Carbs
+45.2%
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Other
+49%
Equal in Water - 89.22
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
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Protein
+69.8%
Contains
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Fats
+207.1%
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Carbs
+45.2%
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Other
+49%
Equal in Water - 89.22
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2545.5%
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Polyunsaturated fat
+133.8%
Contains
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Saturated Fat
-60.7%
Saturated Fat:
0.163 g
Monounsaturated Fat:
0.291 g
Polyunsaturated fat:
0.339 g
Saturated Fat:
0.064 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.145 g
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Monounsaturated Fat
+2545.5%
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Polyunsaturated fat
+133.8%
Contains
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Saturated Fat
-60.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Rich in vitamins | |||
Lower in Sugar | |||
Lower in price | |||
Rich in minerals | |||
Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 8.84g | 4.68g | |
Protein | 3.21g | 1.89g | |
Fats | 0.86g | 0.28g | |
Carbs | 11.44g | 7.88g | |
Calories | 40kcal | 35kcal | |
Sugar | 3.63g | ||
Fiber | 2.6g | 3.2g | |
Calcium | 10mg | 44mg | |
Iron | 0.88mg | 0.65mg | |
Magnesium | 40mg | 18mg | |
Phosphorus | 119mg | 29mg | |
Potassium | 92mg | 146mg | |
Sodium | 1mg | 1mg | |
Zinc | 0.53mg | 0.25mg | |
Copper | 0.066mg | 0.057mg | |
Manganese | 0.964mg | 0.285mg | |
Selenium | 7.7µg | 0.2µg | |
Vitamin A | 0IU | 633IU | |
Vitamin A RAE | 0µg | 32µg | |
Vitamin E | 0.46mg | ||
Vitamin C | 0mg | 9.7mg | |
Vitamin B1 | 0.16mg | 0.074mg | |
Vitamin B2 | 0.034mg | 0.097mg | |
Vitamin B3 | 0.144mg | 0.614mg | |
Vitamin B5 | 0.217mg | 0.074mg | |
Vitamin B6 | 0.025mg | 0.056mg | |
Folate | 6µg | 33µg | |
Vitamin K | 47.9µg | ||
Tryptophan | 0.057mg | 0.02mg | |
Threonine | 0.086mg | 0.082mg | |
Isoleucine | 0.114mg | 0.069mg | |
Leucine | 0.235mg | 0.116mg | |
Lysine | 0.13mg | 0.091mg | |
Methionine | 0.057mg | 0.023mg | |
Phenylalanine | 0.155mg | 0.069mg | |
Valine | 0.165mg | 0.093mg | |
Histidine | 0.07mg | 0.035mg | |
Saturated Fat | 0.163g | 0.064g | |
Monounsaturated Fat | 0.291g | 0.011g | |
Polyunsaturated fat | 0.339g | 0.145g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
33%
14%
Comparison summary
Which food is lower in Saturated Fat?
Green bean is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Green bean is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Green bean is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 3.63g)
Which food is cheaper?
Bran is cheaper (difference - $1.8)
Which food is richer in minerals?
Bran is relatively richer in minerals
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)