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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 from Bran is 31% higher.
  • Baked beans contain 422 times more Sodium than Bran. While Baked beans contain 422mg of Sodium, Bran contains only 1mg.

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.
Contains more Calcium +510%
Contains more Iron +126.1%
Contains more Potassium +289.1%
Contains more Zinc +37.7%
Contains more Copper +140.9%
Contains less Sodium -99.8%
Contains more Manganese +278%
Contains more Selenium +35.1%
Equal in Magnesium - 40
Equal in Phosphorus - 119
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +510%
Contains more Iron +126.1%
Contains more Potassium +289.1%
Contains more Zinc +37.7%
Contains more Copper +140.9%
Contains less Sodium -99.8%
Contains more Manganese +278%
Contains more Selenium +35.1%
Equal in Magnesium - 40
Equal in Phosphorus - 119

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.
:
2
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B2 +44.1%
Contains more Vitamin B3 +183.3%
Contains more Vitamin B6 +260%
Contains more Folate +700%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B5 +40%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +44.1%
Contains more Vitamin B3 +183.3%
Contains more Vitamin B6 +260%
Contains more Folate +700%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B5 +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +72.6%
Contains more Fats +498.8%
Contains more Carbs +89.1%
Contains more Other +412.2%
Contains more Water +28.9%
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +72.6%
Contains more Fats +498.8%
Contains more Carbs +89.1%
Contains more Other +412.2%
Contains more Water +28.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +633%
Contains more Polyunsaturated fat +118.3%
Contains less Saturated Fat -91.6%
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +633%
Contains more Polyunsaturated fat +118.3%
Contains less Saturated Fat -91.6%

Comparison summary table

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

All nutrients comparison - raw data values

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

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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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
10%
Baked beans
6%
Bran
Minerals Daily Need Coverage Score
39%
Baked beans
33%
Bran

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 421mg)
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 - 1.785g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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.