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.
- The glycemic index of bran raw is higher.
Food varieties used in this article are Beans, pinto, mature seeds, raw and Oat bran, raw.
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 more CalciumCalcium | +94.8% |
| Contains more PotassiumPotassium | +146.1% |
| Contains more CopperCopper | +121.6% |
| Contains more MagnesiumMagnesium | +33.5% |
| Contains more ZincZinc | +36.4% |
| Contains more PhosphorusPhosphorus | +78.6% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +390.4% |
| Contains more SeleniumSelenium | +62% |
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 CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +25.7% |
| Contains more Vitamin B6Vitamin B6 | +187.3% |
| Contains more Vitamin KVitamin K | +75% |
| Contains more FolateFolate | +909.6% |
| Contains more CholineCholine | +105.6% |
| Contains more Vitamin EVitamin E | +381% |
| Contains more Vitamin B1Vitamin B1 | +64.1% |
| Contains more Vitamin B5Vitamin B5 | +90.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.148mg | 5.63mg | 195% |
| Folate | 525µg | 52µg | 118% |
| Copper | 0.893mg | 0.403mg | 54% |
| Phosphorus | 411mg | 734mg | 46% |
| Vitamin B1 | 0.713mg | 1.17mg | 38% |
| Selenium | 27.9µg | 45.2µg | 31% |
| Vitamin B6 | 0.474mg | 0.165mg | 24% |
| Potassium | 1393mg | 566mg | 24% |
| Polyunsaturated fat | 0.407g | 2.766g | 16% |
| Magnesium | 176mg | 235mg | 14% |
| Starch | 34.17g | 14% | |
| Vitamin B5 | 0.785mg | 1.494mg | 14% |
| Fats | 1.23g | 7.03g | 9% |
| Protein | 21.42g | 17.3g | 8% |
| Zinc | 2.28mg | 3.11mg | 8% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Calcium | 113mg | 58mg | 6% |
| Choline | 66.2mg | 32.2mg | 6% |
| Saturated fat | 0.235g | 1.328g | 5% |
| Monounsaturated fat | 0.229g | 2.376g | 5% |
| Calories | 347kcal | 246kcal | 5% |
| Vitamin E | 0.21mg | 1.01mg | 5% |
| Iron | 5.07mg | 5.41mg | 4% |
| Vitamin B3 | 1.174mg | 0.934mg | 2% |
| Vitamin K | 5.6µg | 3.2µg | 2% |
| Vitamin B2 | 0.212mg | 0.22mg | 1% |
| Carbs | 62.55g | 66.22g | 1% |
| Net carbs | 47.05g | 50.82g | N/A |
| Sugar | 2.11g | 1.45g | N/A |
| Fiber | 15.5g | 15.4g | 0% |
| Sodium | 12mg | 4mg | 0% |
| Tryptophan | 0.237mg | 0.335mg | 0% |
| Threonine | 0.81mg | 0.502mg | 0% |
| Isoleucine | 0.871mg | 0.668mg | 0% |
| Leucine | 1.558mg | 1.374mg | 0% |
| Lysine | 1.356mg | 0.76mg | 0% |
| Methionine | 0.259mg | 0.335mg | 0% |
| Phenylalanine | 1.095mg | 0.908mg | 0% |
| Valine | 0.998mg | 0.964mg | 0% |
| Histidine | 0.556mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.8% |
| Contains more WaterWater | +73% |
| Contains more OtherOther | +19.7% |
| Contains more FatsFats | +471.5% |
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.3% |
| Contains more Mono. FatMonounsaturated fat | +937.6% |
| Contains more Poly. FatPolyunsaturated fat | +579.6% |