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.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of kidney beans raw is 22.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +146.6%
Contains more PotassiumPotassium +148.4%
Contains more IronIron +51.6%
Contains more CopperCopper +137.7%
Contains more MagnesiumMagnesium +67.9%
Contains more ZincZinc +11.5%
Contains more PhosphorusPhosphorus +80.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +451.4%
Contains more SeleniumSelenium +1312.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 0% 4.4% 132% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +120.6%
Contains more Vitamin B6Vitamin B6 +140.6%
Contains more Vitamin KVitamin K +493.8%
Contains more FolateFolate +657.7%
Contains more Vitamin EVitamin E +359.1%
Contains more Vitamin B1Vitamin B1 +121.2%
Contains more Vitamin B5Vitamin B5 +91.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Bran raw DV% diff.
Manganese 1.021mg 5.63mg 200%
Folate 394µg 52µg 86%
Selenium 3.2µg 45.2µg 76%
Copper 0.958mg 0.403mg 62%
Vitamin B1 0.529mg 1.17mg 53%
Phosphorus 407mg 734mg 47%
Fiber 24.9g 15.4g 38%
Iron 8.2mg 5.41mg 35%
Potassium 1406mg 566mg 25%
Magnesium 140mg 235mg 23%
Vitamin B6 0.397mg 0.165mg 18%
Polyunsaturated fat 0.457g 2.766g 15%
Vitamin B5 0.78mg 1.494mg 14%
Protein 23.58g 17.3g 13%
Vitamin K 19µg 3.2µg 13%
Fats 0.83g 7.03g 10%
Calcium 143mg 58mg 9%
Vitamin B3 2.06mg 0.934mg 7%
Choline 32.2mg 6%
Monounsaturated fat 0.064g 2.376g 6%
Vitamin C 4.5mg 0mg 5%
Vitamin E 0.22mg 1.01mg 5%
Saturated fat 0.12g 1.328g 5%
Calories 333kcal 246kcal 4%
Zinc 2.79mg 3.11mg 3%
Carbs 60.01g 66.22g 2%
Sodium 24mg 4mg 1%
Protein per 100 calories 7.1g 7g N/A
Calories per 10 g protein 141kcal 142kcal N/A
Weight per 100 calories 30g 41g N/A
Unsaturated / Saturated Fat ratio 4.3 3.9 N/A
Net carbs 35.11g 50.82g N/A
Sugar 2.23g 1.45g N/A
Vitamin B2 0.219mg 0.22mg 0%
Tryptophan 0.279mg 0.335mg 0%
Threonine 0.992mg 0.502mg 0%
Isoleucine 1.041mg 0.668mg 0%
Leucine 1.882mg 1.374mg 0%
Lysine 1.618mg 0.76mg 0%
Methionine 0.355mg 0.335mg 0%
Phenylalanine 1.275mg 0.908mg 0%
Valine 1.233mg 0.964mg 0%
Histidine 0.656mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 ProteinProtein +36.3%
Contains more WaterWater +79.4%
Contains more FatsFats +747%
Contains more CarbsCarbs +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +3612.5%
Contains more Poly. FatPolyunsaturated fat +505.3%

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.