Beans vs. Bran — In-Depth Nutrition Comparison
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Summary of differences between beans and bran
- Beans have more copper, fiber, vitamin B6, zinc, and potassium; however, bran is higher in iron and selenium.
- Beans cover your daily need for copper, 16% more than bran.
- Beans have 5 times more vitamin B6 than bran. While beans have 0.13mg of vitamin B6, bran has only 0.025mg.
- The glycemic index of bran is higher.
These are the specific foods used in this comparison Beans, baked, canned, no salt added and Oat bran, cooked.
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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 | +400% |
| Contains more PotassiumPotassium | +221.7% |
| Contains more CopperCopper | +212.1% |
| Contains more ZincZinc | +164.2% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more IronIron | +203.4% |
| Contains more PhosphorusPhosphorus | +14.4% |
| Contains more SeleniumSelenium | +71.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +76.5% |
| Contains more Vitamin B3Vitamin B3 | +198.6% |
| Contains more Vitamin B6Vitamin B6 | +420% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.964mg | 42% | |
| Copper | 0.206mg | 0.066mg | 16% |
| Fiber | 5.5g | 2.6g | 12% |
| Zinc | 1.4mg | 0.53mg | 8% |
| Vitamin B6 | 0.13mg | 0.025mg | 8% |
| Iron | 0.29mg | 0.88mg | 7% |
| Selenium | 4.5µg | 7.7µg | 6% |
| Potassium | 296mg | 92mg | 6% |
| Choline | 30.8mg | 6% | |
| Folate | 24µg | 6µg | 5% |
| Calcium | 50mg | 10mg | 4% |
| Vitamin B5 | 0.217mg | 4% | |
| Protein | 4.8g | 3.21g | 3% |
| Calories | 105kcal | 40kcal | 3% |
| Carbs | 20.49g | 11.44g | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Phosphorus | 104mg | 119mg | 2% |
| Magnesium | 32mg | 40mg | 2% |
| Vitamin B2 | 0.06mg | 0.034mg | 2% |
| Vitamin B3 | 0.43mg | 0.144mg | 2% |
| Vitamin K | 0.8µg | 1% | |
| Monounsaturated fat | 0.035g | 0.291g | 1% |
| Polyunsaturated fat | 0.172g | 0.339g | 1% |
| Vitamin B1 | 0.15mg | 0.16mg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 0.4g | 0.86g | 1% |
| Net carbs | 14.99g | 8.84g | N/A |
| Sugar | 7.78g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Saturated fat | 0.103g | 0.163g | 0% |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +49.5% |
| Contains more CarbsCarbs | +79.1% |
| Contains more OtherOther | +249% |
| Contains more FatsFats | +115% |
| Contains more WaterWater | +15.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -36.8% |
| Contains more Mono. FatMonounsaturated fat | +731.4% |
| Contains more Poly. FatPolyunsaturated fat | +97.1% |
