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  6. Adzuki bean vs. Bran raw

Adzuki bean vs. Bran raw — In-Depth Nutrition Comparison

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A recap on differences between Adzuki bean and Bran raw

  • Adzuki bean has more Folate, however, Bran raw is higher in Manganese, Vitamin B1, Phosphorus, Selenium, Magnesium, Iron, Fiber, Vitamin B5, and Zinc.
  • Bran raw covers your daily Manganese needs 220% more than Adzuki bean.
  • Bran raw contains 2 times less Folate than Adzuki bean. Adzuki bean contains 121µg of Folate, while Bran raw contains 52µg.

Food varieties used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Oat bran, raw.

Infographic

Adzuki 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.
Adzuki bean
Adzuki bean
0
:
10
Bran raw
Bran raw
Contains more Calcium +107.1%
Contains more Iron +170.5%
Contains more Magnesium +351.9%
Contains more Phosphorus +336.9%
Contains less Sodium -50%
Contains more Zinc +75.7%
Contains more Copper +35.2%
Contains more Manganese +882.5%
Contains more Selenium +3666.7%
Equal in Potassium - 566
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +107.1%
Contains more Iron +170.5%
Contains more Magnesium +351.9%
Contains more Phosphorus +336.9%
Contains less Sodium -50%
Contains more Zinc +75.7%
Contains more Copper +35.2%
Contains more Manganese +882.5%
Contains more Selenium +3666.7%
Equal in Potassium - 566

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.
Adzuki bean
Adzuki bean
2
:
7
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Folate +132.7%
Contains more Vitamin B1 +917.4%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +30.3%
Contains more Vitamin B5 +247.4%
Contains more Vitamin B6 +71.9%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Bran raw
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 A +∞%
Contains more Folate +132.7%
Contains more Vitamin B1 +917.4%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +30.3%
Contains more Vitamin B5 +247.4%
Contains more Vitamin B6 +71.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
4
Bran raw
Bran raw
Contains more Water +912.1%
Contains more Protein +130.1%
Contains more Fats +6930%
Contains more Carbs +167.3%
Contains more Other +119.7%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Bran raw
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 Water +912.1%
Contains more Protein +130.1%
Contains more Fats +6930%
Contains more Carbs +167.3%
Contains more Other +119.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +26300%
Contains more Polyunsaturated fat +13071.4%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -97.3%
Contains more Monounsaturated Fat +26300%
Contains more Polyunsaturated fat +13071.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Bran raw Opinion
Net carbs 17.47g 50.82g Bran raw
Protein 7.52g 17.3g Bran raw
Fats 0.1g 7.03g Bran raw
Carbs 24.77g 66.22g Bran raw
Calories 128kcal 246kcal Bran raw
Sugar 1.45g Adzuki bean
Fiber 7.3g 15.4g Bran raw
Calcium 28mg 58mg Bran raw
Iron 2mg 5.41mg Bran raw
Magnesium 52mg 235mg Bran raw
Phosphorus 168mg 734mg Bran raw
Potassium 532mg 566mg Bran raw
Sodium 8mg 4mg Bran raw
Zinc 1.77mg 3.11mg Bran raw
Copper 0.298mg 0.403mg Bran raw
Manganese 0.573mg 5.63mg Bran raw
Selenium 1.2µg 45.2µg Bran raw
Vitamin A 6IU 0IU Adzuki bean
Vitamin E 1.01mg Bran raw
Vitamin B1 0.115mg 1.17mg Bran raw
Vitamin B2 0.064mg 0.22mg Bran raw
Vitamin B3 0.717mg 0.934mg Bran raw
Vitamin B5 0.43mg 1.494mg Bran raw
Vitamin B6 0.096mg 0.165mg Bran raw
Folate 121µg 52µg Adzuki bean
Vitamin K 3.2µg Bran raw
Tryptophan 0.072mg 0.335mg Bran raw
Threonine 0.255mg 0.502mg Bran raw
Isoleucine 0.3mg 0.668mg Bran raw
Leucine 0.632mg 1.374mg Bran raw
Lysine 0.567mg 0.76mg Bran raw
Methionine 0.079mg 0.335mg Bran raw
Phenylalanine 0.398mg 0.908mg Bran raw
Valine 0.387mg 0.964mg Bran raw
Histidine 0.198mg 0.41mg Bran raw
Saturated Fat 0.036g 1.328g Adzuki bean
Monounsaturated Fat 0.009g 2.376g Bran raw
Polyunsaturated fat 0.021g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Adzuki bean
46%
Bran raw
Minerals Daily Need Coverage Score
47%
Adzuki bean
195%
Bran raw

Comparison summary

Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 4mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
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 is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.292g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 27)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.