Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Kidney bean vs Bran - In-Depth Nutrition Comparison

Compare

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
Copy 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
Contains more Iron +51.6%
Contains more Calcium +146.6%
Contains more Potassium +148.4%
Contains more Copper +137.7%
Contains more Magnesium +67.9%
Contains more Zinc +11.5%
Contains more Phosphorus +80.3%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +51.6%
Contains more Calcium +146.6%
Contains more Potassium +148.4%
Contains more Copper +137.7%
Contains more Magnesium +67.9%
Contains more Zinc +11.5%
Contains more Phosphorus +80.3%
Contains less Sodium -83.3%

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
:
4
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B6 +140.6%
Contains more Vitamin K +493.8%
Contains more Folate +657.7%
Contains more Vitamin E +359.1%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B5 +91.5%
Equal in Vitamin B2 - 0.22
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B6 +140.6%
Contains more Vitamin K +493.8%
Contains more Folate +657.7%
Contains more Vitamin E +359.1%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B5 +91.5%
Equal in Vitamin B2 - 0.22

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
46
Bran
Mineral Summary Score
143
Kidney bean
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
104%
Bran
Carbohydrates
60%
Kidney bean
66%
Bran
Fats
4%
Kidney bean
32%
Bran

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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.

All nutrients comparison - raw data values

Nutrient Kidney bean Bran Opinion
Calories 333 246 Kidney bean
Protein 23.58 17.3 Kidney bean
Fats 0.83 7.03 Bran
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 5.41 Kidney bean
Calcium 143 58 Kidney bean
Potassium 1406 566 Kidney bean
Magnesium 140 235 Bran
Sugar 2.23 1.45 Bran
Fiber 24.9 15.4 Kidney bean
Copper 0.958 0.403 Kidney bean
Zinc 2.79 3.11 Bran
Starch
Phosphorus 407 734 Bran
Sodium 24 4 Bran
Vitamin A 0 0
Vitamin E 0.22 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.529 1.17 Bran
Vitamin B2 0.219 0.22 Bran
Vitamin B3 2.06 0.934 Kidney bean
Vitamin B5 0.78 1.494 Bran
Vitamin B6 0.397 0.165 Kidney bean
Vitamin B12 0 0
Vitamin K 19 3.2 Kidney bean
Folate 394 52 Kidney bean
Trans Fat 0 Bran
Saturated Fat 0.12 1.328 Kidney bean
Monounsaturated Fat 0.064 2.376 Bran
Polyunsaturated fat 0.457 2.766 Bran
Tryptophan 0.279 0.335 Bran
Threonine 0.992 0.502 Kidney bean
Isoleucine 1.041 0.668 Kidney bean
Leucine 1.882 1.374 Kidney bean
Lysine 1.618 0.76 Kidney bean
Methionine 0.355 0.335 Kidney bean
Phenylalanine 1.275 0.908 Kidney bean
Valine 1.233 0.964 Kidney bean
Histidine 0.656 0.41 Kidney bean
Fructose

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.