Bean raw vs. Bran — In-Depth Nutrition Comparison
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What are the main differences between bean raw and bran?
- Bran has less folate, copper, iron, fiber, vitamin B1, phosphorus, potassium, selenium, vitamin B6, and magnesium than bean raw.
- Bean raw's daily need coverage for folate is 130% higher.
- Bean raw has 19 times more vitamin B6 than bran. Bean raw has 0.474mg of vitamin B6, while bran has 0.025mg.
- Bean raw has a lower glycemic index than bran.
We used Beans, pinto, mature seeds, raw and Oat bran, cooked types in this comparison.
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 MagnesiumMagnesium | +340% |
| Contains more CalciumCalcium | +1030% |
| Contains more PotassiumPotassium | +1414.1% |
| Contains more IronIron | +476.1% |
| Contains more CopperCopper | +1253% |
| Contains more ZincZinc | +330.2% |
| Contains more PhosphorusPhosphorus | +245.4% |
| Contains more ManganeseManganese | +19.1% |
| Contains more SeleniumSelenium | +262.3% |
| Contains less SodiumSodium | -91.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +345.6% |
| Contains more Vitamin B2Vitamin B2 | +523.5% |
| Contains more Vitamin B3Vitamin B3 | +715.3% |
| Contains more Vitamin B5Vitamin B5 | +261.8% |
| Contains more Vitamin B6Vitamin B6 | +1796% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +8650% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 6µg | 130% |
| Copper | 0.893mg | 0.066mg | 92% |
| Iron | 5.07mg | 0.88mg | 52% |
| Fiber | 15.5g | 2.6g | 52% |
| Vitamin B1 | 0.713mg | 0.16mg | 46% |
| Phosphorus | 411mg | 119mg | 42% |
| Potassium | 1393mg | 92mg | 38% |
| Selenium | 27.9µg | 7.7µg | 37% |
| Protein | 21.42g | 3.21g | 36% |
| Vitamin B6 | 0.474mg | 0.025mg | 35% |
| Magnesium | 176mg | 40mg | 32% |
| Carbs | 62.55g | 11.44g | 17% |
| Zinc | 2.28mg | 0.53mg | 16% |
| Calories | 347kcal | 40kcal | 15% |
| Starch | 34.17g | 14% | |
| Vitamin B2 | 0.212mg | 0.034mg | 14% |
| Choline | 66.2mg | 12% | |
| Vitamin B5 | 0.785mg | 0.217mg | 11% |
| Calcium | 113mg | 10mg | 10% |
| Manganese | 1.148mg | 0.964mg | 8% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B3 | 1.174mg | 0.144mg | 6% |
| Vitamin K | 5.6µg | 5% | |
| Vitamin E | 0.21mg | 1% | |
| Fats | 1.23g | 0.86g | 1% |
| Net carbs | 47.05g | 8.84g | N/A |
| Sugar | 2.11g | N/A | |
| Sodium | 12mg | 1mg | 0% |
| Saturated fat | 0.235g | 0.163g | 0% |
| Monounsaturated fat | 0.229g | 0.291g | 0% |
| Polyunsaturated fat | 0.407g | 0.339g | 0% |
| Tryptophan | 0.237mg | 0.057mg | 0% |
| Threonine | 0.81mg | 0.086mg | 0% |
| Isoleucine | 0.871mg | 0.114mg | 0% |
| Leucine | 1.558mg | 0.235mg | 0% |
| Lysine | 1.356mg | 0.13mg | 0% |
| Methionine | 0.259mg | 0.057mg | 0% |
| Phenylalanine | 1.095mg | 0.155mg | 0% |
| Valine | 0.998mg | 0.165mg | 0% |
| Histidine | 0.556mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +567.3% |
| Contains more FatsFats | +43% |
| Contains more CarbsCarbs | +446.8% |
| Contains more OtherOther | +608.2% |
| Contains more WaterWater | +641.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +20.1% |
| Contains less Sat. FatSaturated fat | -30.6% |
| Contains more Mono. FatMonounsaturated fat | +27.1% |