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  6. Cranberry beans vs. Bran

Cranberry beans vs. Bran — In-Depth Nutrition Comparison

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The main differences between Cranberry beans and Bran

  • Cranberry beans has more Folate, Fiber, Copper, Iron, Potassium, and Zinc, however, Bran has more Manganese, and Selenium.
  • Daily need coverage for Folate from Cranberry beans is 50% higher.
  • Bran has 5 times less Calcium than Cranberry beans. Cranberry beans has 50mg of Calcium, while Bran has 10mg.

Food types used in this article are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Oat bran, cooked.

Infographic

Cranberry beans 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.
Cranberry beans
Cranberry beans
7
:
2
Bran
Bran
Contains more Calcium +400%
Contains more Iron +137.5%
Contains more Magnesium +25%
Contains more Phosphorus +13.4%
Contains more Potassium +320.7%
Contains more Zinc +115.1%
Contains more Copper +250%
Contains more Manganese +160.5%
Contains more Selenium +492.3%
Equal in Sodium - 1
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +400%
Contains more Iron +137.5%
Contains more Magnesium +25%
Contains more Phosphorus +13.4%
Contains more Potassium +320.7%
Contains more Zinc +115.1%
Contains more Copper +250%
Contains more Manganese +160.5%
Contains more Selenium +492.3%
Equal in Sodium - 1

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.
Cranberry beans
Cranberry beans
6
:
0
Bran
Bran
Contains more Vitamin B1 +31.3%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +224%
Contains more Folate +3350%
Equal in Vitamin B5 - 0.217
Cranberry beans
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% 53% 16% 10% 15% 19% 156% 0% 0%
Bran
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 B1 +31.3%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +224%
Contains more Folate +3350%
Equal in Vitamin B5 - 0.217

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
3
:
2
Bran
Bran
Contains more Protein +191%
Contains more Carbs +113.8%
Contains more Other +122.4%
Contains more Fats +87%
Contains more Water +29.9%
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Bran
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 +191%
Contains more Carbs +113.8%
Contains more Other +122.4%
Contains more Fats +87%
Contains more Water +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Bran
Bran
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +627.5%
Contains more Polyunsaturated fat +70.4%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +627.5%
Contains more Polyunsaturated fat +70.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Bran Opinion
Net carbs 15.86g 8.84g Cranberry beans
Protein 9.34g 3.21g Cranberry beans
Fats 0.46g 0.86g Bran
Carbs 24.46g 11.44g Cranberry beans
Calories 136kcal 40kcal Cranberry beans
Fiber 8.6g 2.6g Cranberry beans
Calcium 50mg 10mg Cranberry beans
Iron 2.09mg 0.88mg Cranberry beans
Magnesium 50mg 40mg Cranberry beans
Phosphorus 135mg 119mg Cranberry beans
Potassium 387mg 92mg Cranberry beans
Sodium 1mg 1mg
Zinc 1.14mg 0.53mg Cranberry beans
Copper 0.231mg 0.066mg Cranberry beans
Manganese 0.37mg 0.964mg Bran
Selenium 1.3µg 7.7µg Bran
Vitamin B1 0.21mg 0.16mg Cranberry beans
Vitamin B2 0.069mg 0.034mg Cranberry beans
Vitamin B3 0.515mg 0.144mg Cranberry beans
Vitamin B5 0.24mg 0.217mg Cranberry beans
Vitamin B6 0.081mg 0.025mg Cranberry beans
Folate 207µg 6µg Cranberry beans
Tryptophan 0.111mg 0.057mg Cranberry beans
Threonine 0.393mg 0.086mg Cranberry beans
Isoleucine 0.412mg 0.114mg Cranberry beans
Leucine 0.746mg 0.235mg Cranberry beans
Lysine 0.641mg 0.13mg Cranberry beans
Methionine 0.14mg 0.057mg Cranberry beans
Phenylalanine 0.505mg 0.155mg Cranberry beans
Valine 0.489mg 0.165mg Cranberry beans
Histidine 0.26mg 0.07mg Cranberry beans
Saturated Fat 0.119g 0.163g Cranberry beans
Monounsaturated Fat 0.04g 0.291g Bran
Polyunsaturated fat 0.199g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
22%
Cranberry beans
6%
Bran
Minerals Daily Need Coverage Score
38%
Cranberry beans
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is richer in vitamins?
Cranberry beans
Cranberry beans is relatively richer in vitamins
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.