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Baked beans vs. Bran — In-Depth Nutrition Comparison

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How are baked beans and bran different?

  • Baked beans are higher in iron, fiber, folate, copper, potassium, calcium, and monounsaturated fat; however, bran is richer in manganese.
  • Daily need coverage for manganese for bran is 31% higher.
  • Baked beans contain 422 times more sodium than bran. While baked beans contain 422mg of sodium, bran contains only 1mg.
  • Baked beans have a lower glycemic index (40) than bran (56).

Beans, baked, home prepared and Oat bran, cooked are the varieties 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +510%
Contains more PotassiumPotassium +289.1%
Contains more IronIron +126.1%
Contains more CopperCopper +140.9%
Contains more ZincZinc +37.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +278%
Contains more SeleniumSelenium +35.1%
~equal in Magnesium ~40mg
~equal in Phosphorus ~119mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Bran
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +44.1%
Contains more Vitamin B3Vitamin B3 +183.3%
Contains more Vitamin B6Vitamin B6 +260%
Contains more FolateFolate +700%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B5Vitamin B5 +40%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Baked beans Bran DV% diff.
Manganese 0.255mg 0.964mg 31%
Sodium 422mg 1mg 18%
Iron 1.99mg 0.88mg 14%
Fiber 5.5g 2.6g 12%
Folate 48µg 6µg 11%
Copper 0.159mg 0.066mg 10%
Potassium 358mg 92mg 8%
Saturated fat 1.948g 0.163g 8%
Fats 5.15g 0.86g 7%
Calories 155kcal 40kcal 6%
Protein 5.54g 3.21g 5%
Calcium 61mg 10mg 5%
Vitamin B6 0.09mg 0.025mg 5%
Monounsaturated fat 2.133g 0.291g 5%
Selenium 5.7µg 7.7µg 4%
Carbs 21.63g 11.44g 3%
Polyunsaturated fat 0.74g 0.339g 3%
Vitamin B3 0.408mg 0.144mg 2%
Vitamin B1 0.136mg 0.16mg 2%
Zinc 0.73mg 0.53mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B2 0.049mg 0.034mg 1%
Phosphorus 109mg 119mg 1%
Vitamin B5 0.155mg 0.217mg 1%
Magnesium 43mg 40mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 8.84g N/A
Tryptophan 0.067mg 0.057mg 0%
Threonine 0.228mg 0.086mg 0%
Isoleucine 0.242mg 0.114mg 0%
Leucine 0.428mg 0.235mg 0%
Lysine 0.379mg 0.13mg 0%
Methionine 0.086mg 0.057mg 0%
Phenylalanine 0.287mg 0.155mg 0%
Valine 0.282mg 0.165mg 0%
Histidine 0.153mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +72.6%
Contains more FatsFats +498.8%
Contains more CarbsCarbs +89.1%
Contains more OtherOther +412.2%
Contains more WaterWater +28.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +633%
Contains more Poly. FatPolyunsaturated fat +118.3%
Contains less Sat. FatSaturated fat -91.6%

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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. 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/168873/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.