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  6. Kidney beans vs. Bran

Kidney beans vs. Bran — In-Depth Nutrition Comparison

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Important differences between kidney beans and bran

  • Kidney beans has more folate, iron, copper, fiber, potassium, and vitamin B6; however, bran has more manganese and selenium.
  • Kidney beans's daily need coverage for folate is 31% more.
  • Kidney beans has 5 times more vitamin B6 than bran. Kidney beans has 0.12mg of vitamin B6, while bran has 0.025mg.
  • Bran has a higher glycemic index than kidney beans.

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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 CalciumCalcium +250%
Contains more PotassiumPotassium +340.2%
Contains more IronIron +152.3%
Contains more CopperCopper +227.3%
Contains more ZincZinc +88.7%
Contains more PhosphorusPhosphorus +16%
Contains more ManganeseManganese +124.2%
Contains more SeleniumSelenium +600%
~equal in Magnesium ~40mg
~equal in Sodium ~1mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
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 B2Vitamin B2 +70.6%
Contains more Vitamin B3Vitamin B3 +301.4%
Contains more Vitamin B6Vitamin B6 +380%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2066.7%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B5 ~0.217mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Bran DV% diff.
Folate 130µg 6µg 31%
Manganese 0.43mg 0.964mg 23%
Iron 2.22mg 0.88mg 17%
Copper 0.216mg 0.066mg 17%
Fiber 6.4g 2.6g 15%
Selenium 1.1µg 7.7µg 12%
Protein 8.67g 3.21g 11%
Potassium 405mg 92mg 9%
Vitamin K 8.4µg 7%
Vitamin B6 0.12mg 0.025mg 7%
Choline 30.5mg 6%
Calories 127kcal 40kcal 4%
Carbs 22.8g 11.44g 4%
Zinc 1mg 0.53mg 4%
Calcium 35mg 10mg 3%
Phosphorus 138mg 119mg 3%
Vitamin B3 0.578mg 0.144mg 3%
Vitamin B2 0.058mg 0.034mg 2%
Monounsaturated fat 0.039g 0.291g 1%
Vitamin C 1.2mg 0mg 1%
Fats 0.5g 0.86g 1%
Net carbs 16.4g 8.84g N/A
Magnesium 42mg 40mg 0%
Sugar 0.32g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.03mg 0%
Vitamin B1 0.16mg 0.16mg 0%
Vitamin B5 0.22mg 0.217mg 0%
Saturated fat 0.073g 0.163g 0%
Polyunsaturated fat 0.278g 0.339g 0%
Tryptophan 0.104mg 0.057mg 0%
Threonine 0.319mg 0.086mg 0%
Isoleucine 0.41mg 0.114mg 0%
Leucine 0.736mg 0.235mg 0%
Lysine 0.607mg 0.13mg 0%
Methionine 0.113mg 0.057mg 0%
Phenylalanine 0.511mg 0.155mg 0%
Valine 0.5mg 0.165mg 0%
Histidine 0.238mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +170.1%
Contains more CarbsCarbs +99.3%
Contains more OtherOther +122.4%
Contains more FatsFats +72%
Contains more WaterWater +25.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Bran
Bran
2
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 -55.2%
Contains more Mono. FatMonounsaturated fat +646.2%
Contains more Poly. FatPolyunsaturated fat +21.9%

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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/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.