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  6. Kidney beans vs. Bran

Kidney beans vs. Bran — In-Depth Nutrition Comparison

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Differences between Kidney beans and Bran

  • Kidney beans has more Folate, while Bran has more Manganese, Phosphorus, Vitamin B1, Selenium, Magnesium, Iron, Fiber, Vitamin B5, and Copper.
  • Bran's daily need coverage for Manganese is 226% higher.
  • Bran contains 3 times less Folate than Kidney beans. Kidney beans contains 130µg of Folate, while Bran contains 52µg.

The food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Oat bran, raw.

Infographic

Kidney beans 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.
Kidney beans
Kidney beans
1
:
9
Bran
Bran
Contains less Sodium -75%
Contains more Calcium +65.7%
Contains more Iron +143.7%
Contains more Magnesium +459.5%
Contains more Phosphorus +431.9%
Contains more Potassium +39.8%
Contains more Zinc +211%
Contains more Copper +86.6%
Contains more Manganese +1209.3%
Contains more Selenium +4009.1%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains less Sodium -75%
Contains more Calcium +65.7%
Contains more Iron +143.7%
Contains more Magnesium +459.5%
Contains more Phosphorus +431.9%
Contains more Potassium +39.8%
Contains more Zinc +211%
Contains more Copper +86.6%
Contains more Manganese +1209.3%
Contains more Selenium +4009.1%

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
Kidney beans
3
:
6
Bran
Bran
Contains more Vitamin C +∞%
Contains more Folate +150%
Contains more Vitamin K +162.5%
Contains more Vitamin E +3266.7%
Contains more Vitamin B1 +631.3%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +61.6%
Contains more Vitamin B5 +579.1%
Contains more Vitamin B6 +37.5%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 Folate +150%
Contains more Vitamin K +162.5%
Contains more Vitamin E +3266.7%
Contains more Vitamin B1 +631.3%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +61.6%
Contains more Vitamin B5 +579.1%
Contains more Vitamin B6 +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
4
Bran
Bran
Contains more Water +922%
Contains more Protein +99.5%
Contains more Fats +1306%
Contains more Carbs +190.4%
Contains more Other +166.1%
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 Water +922%
Contains more Protein +99.5%
Contains more Fats +1306%
Contains more Carbs +190.4%
Contains more Other +166.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Bran
Bran
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +5992.3%
Contains more Polyunsaturated fat +895%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -94.5%
Contains more Monounsaturated Fat +5992.3%
Contains more Polyunsaturated fat +895%

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 Bran
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Bran Opinion
Net carbs 16.4g 50.82g Bran
Protein 8.67g 17.3g Bran
Fats 0.5g 7.03g Bran
Carbs 22.8g 66.22g Bran
Calories 127kcal 246kcal Bran
Sugar 0.32g 1.45g Kidney beans
Fiber 6.4g 15.4g Bran
Calcium 35mg 58mg Bran
Iron 2.22mg 5.41mg Bran
Magnesium 42mg 235mg Bran
Phosphorus 138mg 734mg Bran
Potassium 405mg 566mg Bran
Sodium 1mg 4mg Kidney beans
Zinc 1mg 3.11mg Bran
Copper 0.216mg 0.403mg Bran
Manganese 0.43mg 5.63mg Bran
Selenium 1.1µg 45.2µg Bran
Vitamin E 0.03mg 1.01mg Bran
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 1.17mg Bran
Vitamin B2 0.058mg 0.22mg Bran
Vitamin B3 0.578mg 0.934mg Bran
Vitamin B5 0.22mg 1.494mg Bran
Vitamin B6 0.12mg 0.165mg Bran
Folate 130µg 52µg Kidney beans
Vitamin K 8.4µg 3.2µg Kidney beans
Tryptophan 0.104mg 0.335mg Bran
Threonine 0.319mg 0.502mg Bran
Isoleucine 0.41mg 0.668mg Bran
Leucine 0.736mg 1.374mg Bran
Lysine 0.607mg 0.76mg Bran
Methionine 0.113mg 0.335mg Bran
Phenylalanine 0.511mg 0.908mg Bran
Valine 0.5mg 0.964mg Bran
Histidine 0.238mg 0.41mg Bran
Saturated Fat 0.073g 1.328g Kidney beans
Monounsaturated Fat 0.039g 2.376g Bran
Polyunsaturated fat 0.278g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
46%
Bran
Minerals Daily Need Coverage Score
38%
Kidney beans
195%
Bran

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 1.255g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 34)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.2)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.