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Cranberry bean vs Bran - In-Depth Nutrition Comparison

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Important differences between Cranberry bean and Bran

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

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

Infographic

Cranberry bean 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" chart 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%
Equal in Iron - 5.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Bran
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 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Bran
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 Bran Opinion
Net carbs 35.35g 50.82g Bran
Protein 23.03g 17.3g Cranberry bean
Fats 1.23g 7.03g Bran
Carbs 60.05g 66.22g Bran
Calories 335kcal 246kcal Cranberry bean
Starch g g
Fructose g g
Sugar g 1.45g Cranberry bean
Fiber 24.7g 15.4g Cranberry bean
Calcium 127mg 58mg Cranberry bean
Iron 5mg 5.41mg Bran
Magnesium 156mg 235mg Bran
Phosphorus 372mg 734mg Bran
Potassium 1332mg 566mg Cranberry bean
Sodium 6mg 4mg Bran
Zinc 3.63mg 3.11mg Cranberry bean
Copper 0.794mg 0.403mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 1.17mg Bran
Vitamin B2 0.213mg 0.22mg Bran
Vitamin B3 1.455mg 0.934mg Cranberry bean
Vitamin B5 0.748mg 1.494mg Bran
Vitamin B6 0.309mg 0.165mg Cranberry bean
Folate 604µg 52µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan 0.273mg 0.335mg Bran
Threonine 0.969mg 0.502mg Cranberry bean
Isoleucine 1.017mg 0.668mg Cranberry bean
Leucine 1.838mg 1.374mg Cranberry bean
Lysine 1.58mg 0.76mg Cranberry bean
Methionine 0.346mg 0.335mg Cranberry bean
Phenylalanine 1.245mg 0.908mg Cranberry bean
Valine 1.205mg 0.964mg Cranberry bean
Histidine 0.641mg 0.41mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 0.316g 1.328g Cranberry bean
Monounsaturated Fat 0.106g 2.376g Bran
Polyunsaturated fat 0.527g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
46
Bran
Mineral Summary Score
122
Cranberry bean
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
104%
Bran
Carbohydrates
60%
Cranberry bean
66%
Bran
Fats
6%
Cranberry bean
32%
Bran

Comparison summary

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Bran - 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.