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  6. Kidney beans raw vs. Bran

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

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Differences between kidney beans raw and bran

  • Bran contains less copper, folate, iron, fiber, phosphorus, potassium, vitamin B1, vitamin B6, magnesium, and zinc than kidney beans raw.
  • Kidney beans raw's daily need coverage for copper is 99% higher.
  • Bran contains 66 times less folate than kidney beans raw. Kidney beans raw contains 394µg of folate, while bran contains 6µg.
  • Kidney beans raw has a lower glycemic index. The glycemic index of kidney beans raw is 22, while the glycemic index of bran is 56.

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

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Bran
Bran
2
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 +250%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +1428.3%
Contains more IronIron +831.8%
Contains more CopperCopper +1351.5%
Contains more ZincZinc +426.4%
Contains more PhosphorusPhosphorus +242%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +140.6%
~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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +230.6%
Contains more Vitamin B2Vitamin B2 +544.1%
Contains more Vitamin B3Vitamin B3 +1330.6%
Contains more Vitamin B5Vitamin B5 +259.4%
Contains more Vitamin B6Vitamin B6 +1488%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6466.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Bran DV% diff.
Copper 0.958mg 0.066mg 99%
Folate 394µg 6µg 97%
Iron 8.2mg 0.88mg 92%
Fiber 24.9g 2.6g 89%
Protein 23.58g 3.21g 41%
Phosphorus 407mg 119mg 41%
Potassium 1406mg 92mg 39%
Vitamin B1 0.529mg 0.16mg 31%
Vitamin B6 0.397mg 0.025mg 29%
Magnesium 140mg 40mg 24%
Zinc 2.79mg 0.53mg 21%
Vitamin K 19µg 16%
Carbs 60.01g 11.44g 16%
Calories 333kcal 40kcal 15%
Vitamin B2 0.219mg 0.034mg 14%
Calcium 143mg 10mg 13%
Vitamin B3 2.06mg 0.144mg 12%
Vitamin B5 0.78mg 0.217mg 11%
Selenium 3.2µg 7.7µg 8%
Vitamin C 4.5mg 0mg 5%
Manganese 1.021mg 0.964mg 2%
Polyunsaturated fat 0.457g 0.339g 1%
Vitamin E 0.22mg 1%
Sodium 24mg 1mg 1%
Monounsaturated fat 0.064g 0.291g 1%
Fats 0.83g 0.86g 0%
Net carbs 35.11g 8.84g N/A
Sugar 2.23g N/A
Saturated fat 0.12g 0.163g 0%
Tryptophan 0.279mg 0.057mg 0%
Threonine 0.992mg 0.086mg 0%
Isoleucine 1.041mg 0.114mg 0%
Leucine 1.882mg 0.235mg 0%
Lysine 1.618mg 0.13mg 0%
Methionine 0.355mg 0.057mg 0%
Phenylalanine 1.275mg 0.155mg 0%
Valine 1.233mg 0.165mg 0%
Histidine 0.656mg 0.07mg 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
Bran
Bran
2
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 +634.6%
Contains more CarbsCarbs +424.6%
Contains more OtherOther +681.6%
Contains more WaterWater +614.9%
~equal in Fats ~0.86g

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
Bran
Bran
1
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 less Sat. FatSaturated fat -26.4%
Contains more Poly. FatPolyunsaturated fat +34.8%
Contains more Mono. FatMonounsaturated fat +354.7%

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 - 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.