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Bean vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Bean and Bran

  • Bean has more Copper, Fiber, Vitamin B6, Zinc, and Potassium, however, Bran is higher in Iron, and Selenium.
  • Bean covers your daily need of Copper 16% more than Bran.
  • Bean has 5 times more Vitamin B6 than Bran. While Bean has 0.13mg of Vitamin B6, Bran has only 0.025mg.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Oat bran, cooked.

Infographic

Bean vs Bran 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
4
:
5
Bran
Contains more Calcium +400%
Contains more Potassium +221.7%
Contains more Zinc +164.2%
Contains more Copper +212.1%
Contains more Iron +203.4%
Contains more Magnesium +25%
Contains more Phosphorus +14.4%
Contains more Selenium +71.1%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +400%
Contains more Potassium +221.7%
Contains more Zinc +164.2%
Contains more Copper +212.1%
Contains more Iron +203.4%
Contains more Magnesium +25%
Contains more Phosphorus +14.4%
Contains more Selenium +71.1%
Equal in Sodium - 1

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
8
:
2
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +198.6%
Contains more Vitamin B6 +420%
Contains more Folate +300%
Equal in Vitamin B1 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +76.5%
Contains more Vitamin B3 +198.6%
Contains more Vitamin B6 +420%
Contains more Folate +300%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
3
:
2
Bran
Contains more Protein +49.5%
Contains more Carbs +79.1%
Contains more Other +249%
Contains more Fats +115%
Contains more Water +15.7%
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +49.5%
Contains more Carbs +79.1%
Contains more Other +249%
Contains more Fats +115%
Contains more Water +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
:
2
Bran
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +731.4%
Contains more Polyunsaturated fat +97.1%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -36.8%
Contains more Monounsaturated Fat +731.4%
Contains more Polyunsaturated fat +97.1%

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
Lower in Sugar ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Bran Opinion
Net carbs 14.99g 8.84g Bean
Protein 4.8g 3.21g Bean
Fats 0.4g 0.86g Bran
Carbs 20.49g 11.44g Bean
Calories 105kcal 40kcal Bean
Sugar 7.78g Bran
Fiber 5.5g 2.6g Bean
Calcium 50mg 10mg Bean
Iron 0.29mg 0.88mg Bran
Magnesium 32mg 40mg Bran
Phosphorus 104mg 119mg Bran
Potassium 296mg 92mg Bean
Sodium 1mg 1mg
Zinc 1.4mg 0.53mg Bean
Copper 0.206mg 0.066mg Bean
Manganese 0.964mg Bran
Selenium 4.5µg 7.7µg Bran
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.16mg Bran
Vitamin B2 0.06mg 0.034mg Bean
Vitamin B3 0.43mg 0.144mg Bean
Vitamin B5 0.217mg Bran
Vitamin B6 0.13mg 0.025mg Bean
Folate 24µg 6µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 0.103g 0.163g Bean
Monounsaturated Fat 0.035g 0.291g Bran
Polyunsaturated fat 0.172g 0.339g Bran

Which food is preferable for your diet?

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

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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
11%
Bean
6%
Bran
Minerals Daily Need Coverage Score
25%
Bean
33%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 7.78g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.