Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans raw
  5. Compare
  6. Kidney beans raw vs. Bran raw

Kidney beans raw vs. Bran raw — In-Depth Nutrition Comparison

Compare

Significant differences between Kidney beans raw and Bran raw

  • Kidney beans raw has more Folate, Copper, Fiber, Iron, and Potassium, however, Bran raw is richer in Manganese, Selenium, Vitamin B1, Phosphorus, and Magnesium.
  • Bran raw covers your daily Manganese needs 200% more than Kidney beans raw.
  • Bran raw has 8 times less Folate than Kidney beans raw. Kidney beans raw has 394µg of Folate, while Bran raw has 52µg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Oat bran, raw.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
4
:
6
Bran raw
Bran raw
Contains more Calcium +146.6%
Contains more Iron +51.6%
Contains more Potassium +148.4%
Contains more Copper +137.7%
Contains more Magnesium +67.9%
Contains more Phosphorus +80.3%
Contains less Sodium -83.3%
Contains more Zinc +11.5%
Contains more Manganese +451.4%
Contains more Selenium +1312.5%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +146.6%
Contains more Iron +51.6%
Contains more Potassium +148.4%
Contains more Copper +137.7%
Contains more Magnesium +67.9%
Contains more Phosphorus +80.3%
Contains less Sodium -83.3%
Contains more Zinc +11.5%
Contains more Manganese +451.4%
Contains more Selenium +1312.5%

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.
Kidney beans raw
Kidney beans raw
5
:
4
Bran raw
Bran raw
Contains more Vitamin C +∞%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B6 +140.6%
Contains more Folate +657.7%
Contains more Vitamin K +493.8%
Contains more Vitamin E +359.1%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B5 +91.5%
Equal in Vitamin B2 - 0.22
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Bran raw
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 C +∞%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B6 +140.6%
Contains more Folate +657.7%
Contains more Vitamin K +493.8%
Contains more Vitamin E +359.1%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B5 +91.5%
Equal in Vitamin B2 - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Bran raw
Bran raw
Contains more Protein +36.3%
Contains more Water +79.4%
Contains more Other +32.1%
Contains more Fats +747%
Contains more Carbs +10.3%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Bran raw
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 +36.3%
Contains more Water +79.4%
Contains more Other +32.1%
Contains more Fats +747%
Contains more Carbs +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +3612.5%
Contains more Polyunsaturated fat +505.3%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +3612.5%
Contains more Polyunsaturated fat +505.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Bran raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Kidney beans raw Bran raw Opinion
Net carbs 35.11g 50.82g Bran raw
Protein 23.58g 17.3g Kidney beans raw
Fats 0.83g 7.03g Bran raw
Carbs 60.01g 66.22g Bran raw
Calories 333kcal 246kcal Kidney beans raw
Sugar 2.23g 1.45g Bran raw
Fiber 24.9g 15.4g Kidney beans raw
Calcium 143mg 58mg Kidney beans raw
Iron 8.2mg 5.41mg Kidney beans raw
Magnesium 140mg 235mg Bran raw
Phosphorus 407mg 734mg Bran raw
Potassium 1406mg 566mg Kidney beans raw
Sodium 24mg 4mg Bran raw
Zinc 2.79mg 3.11mg Bran raw
Copper 0.958mg 0.403mg Kidney beans raw
Manganese 1.021mg 5.63mg Bran raw
Selenium 3.2µg 45.2µg Bran raw
Vitamin E 0.22mg 1.01mg Bran raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 1.17mg Bran raw
Vitamin B2 0.219mg 0.22mg Bran raw
Vitamin B3 2.06mg 0.934mg Kidney beans raw
Vitamin B5 0.78mg 1.494mg Bran raw
Vitamin B6 0.397mg 0.165mg Kidney beans raw
Folate 394µg 52µg Kidney beans raw
Vitamin K 19µg 3.2µg Kidney beans raw
Tryptophan 0.279mg 0.335mg Bran raw
Threonine 0.992mg 0.502mg Kidney beans raw
Isoleucine 1.041mg 0.668mg Kidney beans raw
Leucine 1.882mg 1.374mg Kidney beans raw
Lysine 1.618mg 0.76mg Kidney beans raw
Methionine 0.355mg 0.335mg Kidney beans raw
Phenylalanine 1.275mg 0.908mg Kidney beans raw
Valine 1.233mg 0.964mg Kidney beans raw
Histidine 0.656mg 0.41mg Kidney beans raw
Saturated Fat 0.12g 1.328g Kidney beans raw
Monounsaturated Fat 0.064g 2.376g Bran raw
Polyunsaturated fat 0.457g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
60%
Kidney beans raw
46%
Bran raw
Minerals Daily Need Coverage Score
130%
Kidney beans raw
195%
Bran raw

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 1.208g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 20mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.2)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.