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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 Phosphorus +78.6%
Contains less Sodium -66.7%
Contains more Zinc +36.4%
Equal in Iron - 5.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Contains more Magnesium +33.5%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Contains more Zinc +36.4%
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 Folate +909.6%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Equal in Vitamin B2 - 0.22
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Folate +909.6%
Contains more Vitamin K +75%
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Equal in Vitamin B2 - 0.22

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

All nutrients comparison - raw data values

Nutrient Bean Bran Opinion
Net carbs 47.05g 50.82g Bran
Protein 21.42g 17.3g Bean
Fats 1.23g 7.03g Bran
Carbs 62.55g 66.22g Bran
Calories 347kcal 246kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 1.45g Bran
Fiber 15.5g 15.4g Bean
Calcium 113mg 58mg Bean
Iron 5.07mg 5.41mg Bran
Magnesium 176mg 235mg Bran
Phosphorus 411mg 734mg Bran
Potassium 1393mg 566mg Bean
Sodium 12mg 4mg Bran
Zinc 2.28mg 3.11mg Bran
Copper 0.893mg 0.403mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 1.17mg Bran
Vitamin B2 0.212mg 0.22mg Bran
Vitamin B3 1.174mg 0.934mg Bean
Vitamin B5 0.785mg 1.494mg Bran
Vitamin B6 0.474mg 0.165mg Bean
Folate 525µg 52µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 3.2µg Bean
Tryptophan 0.237mg 0.335mg Bran
Threonine 0.81mg 0.502mg Bean
Isoleucine 0.871mg 0.668mg Bean
Leucine 1.558mg 1.374mg Bean
Lysine 1.356mg 0.76mg Bean
Methionine 0.259mg 0.335mg Bran
Phenylalanine 1.095mg 0.908mg Bean
Valine 0.998mg 0.964mg Bean
Histidine 0.556mg 0.41mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 0.235g 1.328g Bean
Monounsaturated Fat 0.229g 2.376g Bran
Polyunsaturated fat 0.407g 2.766g 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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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

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.

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.