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Kidney bean vs Bran - In-Depth Nutrition Comparison

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Significant differences between Kidney bean and Bran

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

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

Infographic

Kidney 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
Kidney bean
Kidney bean
4
:
4
Bran
Bran
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%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
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%

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
Kidney bean
Kidney bean
5
:
4
Bran
Bran
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 bean
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
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 bean
Kidney bean
3
:
2
Bran
Bran
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 bean
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
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 bean
Kidney bean
1
:
2
Bran
Bran
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +3612.5%
Contains more Polyunsaturated fat +505.3%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Bran
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Bran
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 bean Bran Opinion
Net carbs 35.11g 50.82g Bran
Protein 23.58g 17.3g Kidney bean
Fats 0.83g 7.03g Bran
Carbs 60.01g 66.22g Bran
Calories 333kcal 246kcal Kidney bean
Sugar 2.23g 1.45g Bran
Fiber 24.9g 15.4g Kidney bean
Calcium 143mg 58mg Kidney bean
Iron 8.2mg 5.41mg Kidney bean
Magnesium 140mg 235mg Bran
Phosphorus 407mg 734mg Bran
Potassium 1406mg 566mg Kidney bean
Sodium 24mg 4mg Bran
Zinc 2.79mg 3.11mg Bran
Copper 0.958mg 0.403mg Kidney bean
Vitamin E 0.22mg 1.01mg Bran
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 1.17mg Bran
Vitamin B2 0.219mg 0.22mg Bran
Vitamin B3 2.06mg 0.934mg Kidney bean
Vitamin B5 0.78mg 1.494mg Bran
Vitamin B6 0.397mg 0.165mg Kidney bean
Folate 394µg 52µg Kidney bean
Vitamin K 19µg 3.2µg Kidney bean
Tryptophan 0.279mg 0.335mg Bran
Threonine 0.992mg 0.502mg Kidney bean
Isoleucine 1.041mg 0.668mg Kidney bean
Leucine 1.882mg 1.374mg Kidney bean
Lysine 1.618mg 0.76mg Kidney bean
Methionine 0.355mg 0.335mg Kidney bean
Phenylalanine 1.275mg 0.908mg Kidney bean
Valine 1.233mg 0.964mg Kidney bean
Histidine 0.656mg 0.41mg Kidney bean
Saturated Fat 0.12g 1.328g Kidney bean
Monounsaturated Fat 0.064g 2.376g Bran
Polyunsaturated fat 0.457g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Bran
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
46%
Bran
Minerals Daily Need Coverage Score
143%
Kidney bean
122%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.208g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 20mg)
Which food is cheaper?
Bran
Bran 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

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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.