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Adzuki bean vs Bran - In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Bran

  • Adzuki bean has more Folate, Copper, Potassium, Zinc, and Vitamin B6, however Bran has more Manganese, Selenium, Vitamin B1, Phosphorus, and Magnesium.
  • Daily need coverage for Manganese from Bran is 170% higher.
  • Bran has 12 times less Folate than Adzuki bean. Adzuki bean has 622µg of Folate, while Bran has 52µg.

Food types used in this article are Beans, adzuki, mature seeds, raw and Oat bran, raw.

Infographic

Adzuki 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
:
4
Bran
Contains more Calcium +13.8%
Contains more Potassium +121.6%
Contains more Copper +171.5%
Contains more Zinc +62.1%
Contains more Magnesium +85%
Contains more Phosphorus +92.7%
Contains less Sodium -20%
Equal in Iron - 5.41
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Calcium +13.8%
Contains more Potassium +121.6%
Contains more Copper +171.5%
Contains more Zinc +62.1%
Contains more Magnesium +85%
Contains more Phosphorus +92.7%
Contains less Sodium -20%
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
:
4
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +181.6%
Contains more Vitamin B6 +112.7%
Contains more Folate +1096.2%
Contains more Vitamin B1 +157.1%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B5 - 1.494
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
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 A +∞%
Contains more Vitamin B3 +181.6%
Contains more Vitamin B6 +112.7%
Contains more Folate +1096.2%
Contains more Vitamin B1 +157.1%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B5 - 1.494

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
71
Adzuki bean
46
Bran
Mineral Summary Score
134
Adzuki 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
119%
Adzuki bean
104%
Bran
Carbohydrates
63%
Adzuki bean
66%
Bran
Fats
2%
Adzuki 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.
Adzuki bean Bran
Lower in Sodium ok
Lower in price ok
Lower in Sugar 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
Adzuki 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 contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
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 - 1.137g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 30)
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 Adzuki bean Bran Opinion
Calories 329 246 Adzuki bean
Protein 19.87 17.3 Adzuki bean
Fats 0.53 7.03 Bran
Vitamin C 0 0
Carbs 62.9 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 5.41 Bran
Calcium 66 58 Adzuki bean
Potassium 1254 566 Adzuki bean
Magnesium 127 235 Bran
Sugar 1.45 Adzuki bean
Fiber 12.7 15.4 Bran
Copper 1.094 0.403 Adzuki bean
Zinc 5.04 3.11 Adzuki bean
Starch
Phosphorus 381 734 Bran
Sodium 5 4 Bran
Vitamin A 17 0 Adzuki bean
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.455 1.17 Bran
Vitamin B2 0.22 0.22
Vitamin B3 2.63 0.934 Adzuki bean
Vitamin B5 1.471 1.494 Bran
Vitamin B6 0.351 0.165 Adzuki bean
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 622 52 Adzuki bean
Trans Fat 0 Bran
Saturated Fat 0.191 1.328 Adzuki bean
Monounsaturated Fat 0.05 2.376 Bran
Polyunsaturated fat 0.113 2.766 Bran
Tryptophan 0.191 0.335 Bran
Threonine 0.674 0.502 Adzuki bean
Isoleucine 0.791 0.668 Adzuki bean
Leucine 1.668 1.374 Adzuki bean
Lysine 1.497 0.76 Adzuki bean
Methionine 0.21 0.335 Bran
Phenylalanine 1.052 0.908 Adzuki bean
Valine 1.023 0.964 Adzuki bean
Histidine 0.524 0.41 Adzuki bean
Fructose

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.