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  6. Cranberry bean raw vs. Bran

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

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Summary of differences between cranberry bean raw and bran

  • Bran has less folate, fiber, copper, iron, vitamin B1, potassium, phosphorus, zinc, magnesium, and vitamin B6 than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 150% more than bran.
  • Cranberry bean raw has 14 times more potassium than bran. While cranberry bean raw has 1332mg of potassium, bran has only 92mg.
  • The glycemic index of bran is higher.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Oat bran, cooked.

Infographic

Cranberry bean raw vs Bran 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Bran
Bran
1
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 MagnesiumMagnesium +290%
Contains more CalciumCalcium +1170%
Contains more PotassiumPotassium +1347.8%
Contains more IronIron +468.2%
Contains more CopperCopper +1103%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +212.6%
Contains more SeleniumSelenium +64.9%
Contains less SodiumSodium -83.3%
~equal in Manganese ~0.964mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Bran
Bran
0
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 B1Vitamin B1 +366.9%
Contains more Vitamin B2Vitamin B2 +526.5%
Contains more Vitamin B3Vitamin B3 +910.4%
Contains more Vitamin B5Vitamin B5 +244.7%
Contains more Vitamin B6Vitamin B6 +1136%
Contains more FolateFolate +9966.7%
~equal in Vitamin C ~0mg
~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 Cranberry bean raw Bran DV% diff.
Folate 604µg 6µg 150%
Fiber 24.7g 2.6g 88%
Copper 0.794mg 0.066mg 81%
Iron 5mg 0.88mg 52%
Vitamin B1 0.747mg 0.16mg 49%
Protein 23.03g 3.21g 40%
Potassium 1332mg 92mg 36%
Phosphorus 372mg 119mg 36%
Magnesium 156mg 40mg 28%
Zinc 3.63mg 0.53mg 28%
Vitamin B6 0.309mg 0.025mg 22%
Carbs 60.05g 11.44g 16%
Calories 335kcal 40kcal 15%
Vitamin B2 0.213mg 0.034mg 14%
Calcium 127mg 10mg 12%
Vitamin B5 0.748mg 0.217mg 11%
Selenium 12.7µg 7.7µg 9%
Vitamin B3 1.455mg 0.144mg 8%
Manganese 0.92mg 0.964mg 2%
Saturated fat 0.316g 0.163g 1%
Polyunsaturated fat 0.527g 0.339g 1%
Fats 1.23g 0.86g 1%
Net carbs 35.35g 8.84g N/A
Sodium 6mg 1mg 0%
Monounsaturated fat 0.106g 0.291g 0%
Tryptophan 0.273mg 0.057mg 0%
Threonine 0.969mg 0.086mg 0%
Isoleucine 1.017mg 0.114mg 0%
Leucine 1.838mg 0.235mg 0%
Lysine 1.58mg 0.13mg 0%
Methionine 0.346mg 0.057mg 0%
Phenylalanine 1.245mg 0.155mg 0%
Valine 1.205mg 0.165mg 0%
Histidine 0.641mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Bran
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 +617.4%
Contains more FatsFats +43%
Contains more CarbsCarbs +424.9%
Contains more OtherOther +573.5%
Contains more WaterWater +578%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Bran
Bran
2
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 Poly. FatPolyunsaturated fat +55.5%
Contains less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +174.5%

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 - 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.