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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
67%
44%
Minerals Daily Need Coverage Score
131%
195%
Comparison summary
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 8mg)
Which food is cheaper?
Bran raw is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 1.093g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.