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Bean vs Bran - In-Depth Nutrition Comparison

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A recap on differences between Bean and Bran

  • Bean has more Folate, Copper, Potassium, and Vitamin B6, however Bran is higher in Manganese, Phosphorus, Vitamin B1, Selenium, Vitamin B5, and Magnesium.
  • Bran covers your daily Manganese needs 195% more than Bean.
  • Bran contains 10 times less Folate than Bean. Bean contains 525µg of Folate, while Bran contains 52µg.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Oat bran, raw.

Infographic

Bean vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
3
:
5
Bran
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Contains more Magnesium +33.5%
Contains more Zinc +36.4%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Equal in Iron - 5.41
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Contains more Magnesium +33.5%
Contains more Zinc +36.4%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Equal in Iron - 5.41

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
5
:
4
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Vitamin K +75%
Contains more Folate +909.6%
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Equal in Vitamin B2 - 0.22
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Vitamin K +75%
Contains more Folate +909.6%
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Equal in Vitamin B2 - 0.22

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
46
Bran
Mineral Summary Score
126
Bean
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
104%
Bran
Carbohydrates
63%
Bean
66%
Bran
Fats
6%
Bean
32%
Bran

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Bran
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
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 - 1.093g)
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)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Bean Bran Opinion
Calories 347 246 Bean
Protein 21.42 17.3 Bean
Fats 1.23 7.03 Bran
Vitamin C 6.3 0 Bean
Carbs 62.55 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 5.41 Bran
Calcium 113 58 Bean
Potassium 1393 566 Bean
Magnesium 176 235 Bran
Sugar 2.11 1.45 Bran
Fiber 15.5 15.4 Bean
Copper 0.893 0.403 Bean
Zinc 2.28 3.11 Bran
Starch 34.17 Bean
Phosphorus 411 734 Bran
Sodium 12 4 Bran
Vitamin A 0 0
Vitamin E 0.21 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.713 1.17 Bran
Vitamin B2 0.212 0.22 Bran
Vitamin B3 1.174 0.934 Bean
Vitamin B5 0.785 1.494 Bran
Vitamin B6 0.474 0.165 Bean
Vitamin B12 0 0
Vitamin K 5.6 3.2 Bean
Folate 525 52 Bean
Trans Fat 0 Bran
Saturated Fat 0.235 1.328 Bean
Monounsaturated Fat 0.229 2.376 Bran
Polyunsaturated fat 0.407 2.766 Bran
Tryptophan 0.237 0.335 Bran
Threonine 0.81 0.502 Bean
Isoleucine 0.871 0.668 Bean
Leucine 1.558 1.374 Bean
Lysine 1.356 0.76 Bean
Methionine 0.259 0.335 Bran
Phenylalanine 1.095 0.908 Bean
Valine 0.998 0.964 Bean
Histidine 0.556 0.41 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Bran - 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.