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Baked beans vs Bran - In-Depth Nutrition Comparison

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How are Baked beans and Bran different?

  • Bran is higher than Baked beans in Manganese, Phosphorus, Vitamin B1, Selenium, Magnesium, Iron, Fiber, Copper, Vitamin B5, and Zinc.
  • Bran covers your daily need of Manganese 234% more than Baked beans.

Beans, baked, home prepared and Oat bran, raw types were used in this article.

Infographic

Baked beans 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
Contains more Iron +171.9%
Contains more Magnesium +446.5%
Contains more Phosphorus +573.4%
Contains more Potassium +58.1%
Contains less Sodium -99.1%
Contains more Zinc +326%
Contains more Copper +153.5%
Equal in Calcium - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Iron +171.9%
Contains more Magnesium +446.5%
Contains more Phosphorus +573.4%
Contains more Potassium +58.1%
Contains less Sodium -99.1%
Contains more Zinc +326%
Contains more Copper +153.5%
Equal in Calcium - 58

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
:
8
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B1 +760.3%
Contains more Vitamin B2 +349%
Contains more Vitamin B3 +128.9%
Contains more Vitamin B5 +863.9%
Contains more Vitamin B6 +83.3%
Equal in Folate - 52
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
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 B1 +760.3%
Contains more Vitamin B2 +349%
Contains more Vitamin B3 +128.9%
Contains more Vitamin B5 +863.9%
Contains more Vitamin B6 +83.3%
Equal in Folate - 52

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.
Baked beans Bran
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok

All nutrients comparison - raw data values

Nutrient Baked beans Bran Opinion
Net carbs 16.13g 50.82g Bran
Protein 5.54g 17.3g Bran
Fats 5.15g 7.03g Bran
Carbs 21.63g 66.22g Bran
Calories 155kcal 246kcal Bran
Starch g g
Fructose g g
Sugar g 1.45g Baked beans
Fiber 5.5g 15.4g Bran
Calcium 61mg 58mg Baked beans
Iron 1.99mg 5.41mg Bran
Magnesium 43mg 235mg Bran
Phosphorus 109mg 734mg Bran
Potassium 358mg 566mg Bran
Sodium 422mg 4mg Bran
Zinc 0.73mg 3.11mg Bran
Copper 0.159mg 0.403mg Bran
Vitamin A 0IU 0IU
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 0mg Baked beans
Vitamin B1 0.136mg 1.17mg Bran
Vitamin B2 0.049mg 0.22mg Bran
Vitamin B3 0.408mg 0.934mg Bran
Vitamin B5 0.155mg 1.494mg Bran
Vitamin B6 0.09mg 0.165mg Bran
Folate 48µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan 0.067mg 0.335mg Bran
Threonine 0.228mg 0.502mg Bran
Isoleucine 0.242mg 0.668mg Bran
Leucine 0.428mg 1.374mg Bran
Lysine 0.379mg 0.76mg Bran
Methionine 0.086mg 0.335mg Bran
Phenylalanine 0.287mg 0.908mg Bran
Valine 0.282mg 0.964mg Bran
Histidine 0.153mg 0.41mg Bran
Cholesterol 5mg 0mg Bran
Trans Fat 0g g Bran
Saturated Fat 1.948g 1.328g Bran
Monounsaturated Fat 2.133g 2.376g Bran
Polyunsaturated fat 0.74g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans 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
10
Baked beans
46
Bran
Mineral Summary Score
41
Baked beans
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
33%
Baked beans
104%
Bran
Carbohydrates
22%
Baked beans
66%
Bran
Fats
24%
Baked beans
32%
Bran

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 418mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.62g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.8)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 16)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.