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  6. Bean vs. Bran raw

Bean vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between Bean and Bran raw

  • Bean has less Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, Copper, Zinc, Vitamin B2, and Potassium.
  • Bran raw's daily need coverage for Phosphorus is 90% more.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Oat bran, raw.

Infographic

Bean 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.
Bean
Bean
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +634.4%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +91.2%
Contains more IronIron +1765.5%
Contains more CopperCopper +95.6%
Contains more ZincZinc +122.1%
Contains more PhosphorusPhosphorus +605.8%
Contains more SeleniumSelenium +904.4%

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.
Bean
Bean
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +573.3%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +117.2%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +116.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +1008.4%
Contains more ProteinProtein +260.4%
Contains more FatsFats +1657.5%
Contains more CarbsCarbs +223.2%
Contains more OtherOther +69.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
21% 37% 43%
Saturated Fat: Sat. Fat 1.328 g
Monounsaturated Fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated Fat -92.2%
Contains more Mono. FatMonounsaturated Fat +6688.6%
Contains more Poly. FatPolyunsaturated fat +1508.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Bran raw Opinion
Calories 105kcal 246kcal Bran raw
Protein 4.8g 17.3g Bran raw
Fats 0.4g 7.03g Bran raw
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 50.82g Bran raw
Carbs 20.49g 66.22g Bran raw
Magnesium 32mg 235mg Bran raw
Calcium 50mg 58mg Bran raw
Potassium 296mg 566mg Bran raw
Iron 0.29mg 5.41mg Bran raw
Sugar 7.78g 1.45g Bran raw
Fiber 5.5g 15.4g Bran raw
Copper 0.206mg 0.403mg Bran raw
Zinc 1.4mg 3.11mg Bran raw
Phosphorus 104mg 734mg Bran raw
Sodium 1mg 4mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 1.01mg Bran raw
Manganese 5.63mg Bran raw
Selenium 4.5µg 45.2µg Bran raw
Vitamin B1 0.15mg 1.17mg Bran raw
Vitamin B2 0.06mg 0.22mg Bran raw
Vitamin B3 0.43mg 0.934mg Bran raw
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.13mg 0.165mg Bran raw
Vitamin K 0.8µg 3.2µg Bran raw
Folate 24µg 52µg Bran raw
Choline 30.8mg 32.2mg Bran raw
Saturated Fat 0.103g 1.328g Bean
Monounsaturated Fat 0.035g 2.376g Bran raw
Polyunsaturated fat 0.172g 2.766g Bran raw
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
44%
Bran raw
Minerals Daily Need Coverage Score
25%
Bean
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 6.33g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.5)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.225g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.