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

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Important differences between Cranberry bean raw and Bran raw

  • Cranberry bean raw has more Folate, Copper, Fiber, and Potassium, however, Bran raw has more Manganese, Selenium, Phosphorus, Vitamin B1, Magnesium, and Vitamin B5.
  • Bran raw's daily need coverage for Manganese is 205% more.
  • Cranberry bean raw has 12 times more Folate than Bran raw. Cranberry bean raw has 604µg of Folate, while Bran raw has 52µg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Oat bran, raw.

Infographic

Cranberry bean raw 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.
Contains more Calcium +119%
Contains more Potassium +135.3%
Contains more Zinc +16.7%
Contains more Copper +97%
Contains more Magnesium +50.6%
Contains more Phosphorus +97.3%
Contains less Sodium -33.3%
Contains more Manganese +512%
Contains more Selenium +255.9%
Equal in Iron - 5.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +119%
Contains more Potassium +135.3%
Contains more Zinc +16.7%
Contains more Copper +97%
Contains more Magnesium +50.6%
Contains more Phosphorus +97.3%
Contains less Sodium -33.3%
Contains more Manganese +512%
Contains more Selenium +255.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +87.3%
Contains more Folate +1061.5%
Contains more Vitamin B1 +56.6%
Contains more Vitamin B5 +99.7%
Equal in Vitamin B2 - 0.22
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +87.3%
Contains more Folate +1061.5%
Contains more Vitamin B1 +56.6%
Contains more Vitamin B5 +99.7%
Equal in Vitamin B2 - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +33.1%
Contains more Water +89.2%
Contains more Other +13.8%
Contains more Fats +471.5%
Contains more Carbs +10.3%
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
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 Protein +33.1%
Contains more Water +89.2%
Contains more Other +13.8%
Contains more Fats +471.5%
Contains more Carbs +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +2141.5%
Contains more Polyunsaturated fat +424.9%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -76.2%
Contains more Monounsaturated Fat +2141.5%
Contains more Polyunsaturated fat +424.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Bran raw Opinion
Net carbs 35.35g 50.82g Bran raw
Protein 23.03g 17.3g Cranberry bean raw
Fats 1.23g 7.03g Bran raw
Carbs 60.05g 66.22g Bran raw
Calories 335kcal 246kcal Cranberry bean raw
Sugar 1.45g Cranberry bean raw
Fiber 24.7g 15.4g Cranberry bean raw
Calcium 127mg 58mg Cranberry bean raw
Iron 5mg 5.41mg Bran raw
Magnesium 156mg 235mg Bran raw
Phosphorus 372mg 734mg Bran raw
Potassium 1332mg 566mg Cranberry bean raw
Sodium 6mg 4mg Bran raw
Zinc 3.63mg 3.11mg Cranberry bean raw
Copper 0.794mg 0.403mg Cranberry bean raw
Manganese 0.92mg 5.63mg Bran raw
Selenium 12.7µg 45.2µg Bran raw
Vitamin A 2IU 0IU Cranberry bean raw
Vitamin E 1.01mg Bran raw
Vitamin B1 0.747mg 1.17mg Bran raw
Vitamin B2 0.213mg 0.22mg Bran raw
Vitamin B3 1.455mg 0.934mg Cranberry bean raw
Vitamin B5 0.748mg 1.494mg Bran raw
Vitamin B6 0.309mg 0.165mg Cranberry bean raw
Folate 604µg 52µg Cranberry bean raw
Choline 32.2mg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.273mg 0.335mg Bran raw
Threonine 0.969mg 0.502mg Cranberry bean raw
Isoleucine 1.017mg 0.668mg Cranberry bean raw
Leucine 1.838mg 1.374mg Cranberry bean raw
Lysine 1.58mg 0.76mg Cranberry bean raw
Methionine 0.346mg 0.335mg Cranberry bean raw
Phenylalanine 1.245mg 0.908mg Cranberry bean raw
Valine 1.205mg 0.964mg Cranberry bean raw
Histidine 0.641mg 0.41mg Cranberry bean raw
Saturated Fat 0.316g 1.328g Cranberry bean raw
Monounsaturated Fat 0.106g 2.376g Bran raw
Polyunsaturated fat 0.527g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw 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
64%
Cranberry bean raw
44%
Bran raw
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.012g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 2mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.4)
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.

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.