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Bean raw vs. Bran raw — In-Depth Nutrition Comparison

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A recap on differences between Bean raw and Bran raw

  • Bean raw has more Folate, Copper, Potassium, and Vitamin B6, however, Bran raw is higher in Manganese, Phosphorus, Vitamin B1, Selenium, Vitamin B5, and Magnesium.
  • Bran raw covers your daily Manganese needs 195% more than Bean raw.
  • Bran raw contains 10 times less Folate than Bean raw. Bean raw contains 525µg of Folate, while Bran raw contains 52µg.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Oat bran, raw.

Infographic

Bean raw vs Bran raw 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.
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Contains more Magnesium +33.5%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Contains more Zinc +36.4%
Contains more Manganese +390.4%
Contains more Selenium +62%
Equal in Iron - 5.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Contains more Magnesium +33.5%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Contains more Zinc +36.4%
Contains more Manganese +390.4%
Contains more Selenium +62%
Equal in Iron - 5.41

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Folate +909.6%
Contains more Choline +105.6%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Equal in Vitamin B2 - 0.22
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Folate +909.6%
Contains more Choline +105.6%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Equal in Vitamin B2 - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.8%
Contains more Water +73%
Contains more Other +19.7%
Contains more Fats +471.5%
Equal in Carbs - 66.22
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Protein +23.8%
Contains more Water +73%
Contains more Other +19.7%
Contains more Fats +471.5%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +937.6%
Contains more Polyunsaturated fat +579.6%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -82.3%
Contains more Monounsaturated Fat +937.6%
Contains more Polyunsaturated fat +579.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Bran raw Opinion
Net carbs 47.05g 50.82g Bran raw
Protein 21.42g 17.3g Bean raw
Fats 1.23g 7.03g Bran raw
Carbs 62.55g 66.22g Bran raw
Calories 347kcal 246kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 1.45g Bran raw
Fiber 15.5g 15.4g Bean raw
Calcium 113mg 58mg Bean raw
Iron 5.07mg 5.41mg Bran raw
Magnesium 176mg 235mg Bran raw
Phosphorus 411mg 734mg Bran raw
Potassium 1393mg 566mg Bean raw
Sodium 12mg 4mg Bran raw
Zinc 2.28mg 3.11mg Bran raw
Copper 0.893mg 0.403mg Bean raw
Manganese 1.148mg 5.63mg Bran raw
Selenium 27.9µg 45.2µg Bran raw
Vitamin E 0.21mg 1.01mg Bran raw
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 1.17mg Bran raw
Vitamin B2 0.212mg 0.22mg Bran raw
Vitamin B3 1.174mg 0.934mg Bean raw
Vitamin B5 0.785mg 1.494mg Bran raw
Vitamin B6 0.474mg 0.165mg Bean raw
Folate 525µg 52µg Bean raw
Choline 66.2mg 32.2mg Bean raw
Vitamin K 5.6µg 3.2µg Bean raw
Tryptophan 0.237mg 0.335mg Bran raw
Threonine 0.81mg 0.502mg Bean raw
Isoleucine 0.871mg 0.668mg Bean raw
Leucine 1.558mg 1.374mg Bean raw
Lysine 1.356mg 0.76mg Bean raw
Methionine 0.259mg 0.335mg Bran raw
Phenylalanine 1.095mg 0.908mg Bean raw
Valine 0.998mg 0.964mg Bean raw
Histidine 0.556mg 0.41mg Bean raw
Saturated Fat 0.235g 1.328g Bean raw
Monounsaturated Fat 0.229g 2.376g Bran raw
Polyunsaturated fat 0.407g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
44%
Bran raw
Minerals Daily Need Coverage Score
131%
Bean raw
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 8mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.093g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 23)
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.
Which food is richer in vitamins?
?
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.