Navy bean raw vs. Bran raw — In-Depth Nutrition Comparison
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How are navy bean raw and bran raw different?
- Navy bean raw is higher in vitamin C and folate; however, bran raw is richer in manganese, phosphorus, selenium, vitamin B1, iron, magnesium, zinc, and vitamin B5.
- Daily need coverage for manganese for bran raw is 227% higher.
- Navy bean raw has a lower glycemic index (39) than bran raw (56).
Beans, navy, mature seeds, sprouted, raw and Oat bran, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +132.7% |
| Contains more CalciumCalcium | +286.7% |
| Contains more PotassiumPotassium | +84.4% |
| Contains more IronIron | +180.3% |
| Contains more CopperCopper | +13.2% |
| Contains more ZincZinc | +249.4% |
| Contains more PhosphorusPhosphorus | +634% |
| Contains less SodiumSodium | -69.2% |
| Contains more ManganeseManganese | +1279.9% |
| Contains more SeleniumSelenium | +7433.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +30.6% |
| Contains more Vitamin B6Vitamin B6 | +15.8% |
| Contains more FolateFolate | +153.8% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B5Vitamin B5 | +81.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.408mg | 5.63mg | 227% |
| Phosphorus | 100mg | 734mg | 91% |
| Selenium | 0.6µg | 45.2µg | 81% |
| Vitamin B1 | 0.39mg | 1.17mg | 65% |
| Fiber | 15.4g | 62% | |
| Iron | 1.93mg | 5.41mg | 44% |
| Magnesium | 101mg | 235mg | 32% |
| Protein | 6.15g | 17.3g | 22% |
| Vitamin C | 18.8mg | 0mg | 21% |
| Folate | 132µg | 52µg | 20% |
| Zinc | 0.89mg | 3.11mg | 20% |
| Carbs | 13.05g | 66.22g | 18% |
| Polyunsaturated fat | 0.407g | 2.766g | 16% |
| Vitamin B5 | 0.825mg | 1.494mg | 13% |
| Fats | 0.7g | 7.03g | 10% |
| Calories | 67kcal | 246kcal | 9% |
| Potassium | 307mg | 566mg | 8% |
| Vitamin E | 1.01mg | 7% | |
| Monounsaturated fat | 0.052g | 2.376g | 6% |
| Choline | 32.2mg | 6% | |
| Saturated fat | 0.085g | 1.328g | 6% |
| Copper | 0.356mg | 0.403mg | 5% |
| Calcium | 15mg | 58mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Vitamin B3 | 1.22mg | 0.934mg | 2% |
| Vitamin B6 | 0.191mg | 0.165mg | 2% |
| Net carbs | 13.05g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 13mg | 4mg | 0% |
| Vitamin B2 | 0.215mg | 0.22mg | 0% |
| Tryptophan | 0.064mg | 0.335mg | 0% |
| Threonine | 0.258mg | 0.502mg | 0% |
| Isoleucine | 0.273mg | 0.668mg | 0% |
| Leucine | 0.442mg | 1.374mg | 0% |
| Lysine | 0.35mg | 0.76mg | 0% |
| Methionine | 0.064mg | 0.335mg | 0% |
| Phenylalanine | 0.31mg | 0.908mg | 0% |
| Valine | 0.316mg | 0.964mg | 0% |
| Histidine | 0.172mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
| Contains more WaterWater | +1108.4% |
| Contains more ProteinProtein | +181.3% |
| Contains more FatsFats | +904.3% |
| Contains more CarbsCarbs | +407.4% |
| Contains more OtherOther | +205.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
| Contains less Sat. FatSaturated fat | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +4469.2% |
| Contains more Poly. FatPolyunsaturated fat | +579.6% |