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Navy beans vs. Bran — In-Depth Nutrition Comparison

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Important differences between Navy beans and Bran

  • Navy beans has more Folate, Fiber, Iron, Copper, Potassium, Vitamin B6, Vitamin B1, and Calcium, however, Bran has more Manganese, and Selenium.
  • Navy beans's daily need coverage for Folate is 34% more.
  • Navy beans has 7 times more Calcium than Bran. Navy beans has 69mg of Calcium, while Bran has 10mg.

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

Infographic

Navy 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.
Contains more Calcium +590%
Contains more Iron +168.2%
Contains more Magnesium +32.5%
Contains more Phosphorus +21%
Contains more Potassium +322.8%
Contains less Sodium -100%
Contains more Zinc +94.3%
Contains more Copper +218.2%
Contains more Manganese +82.9%
Contains more Selenium +165.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +590%
Contains more Iron +168.2%
Contains more Magnesium +32.5%
Contains more Phosphorus +21%
Contains more Potassium +322.8%
Contains less Sodium -100%
Contains more Zinc +94.3%
Contains more Copper +218.2%
Contains more Manganese +82.9%
Contains more Selenium +165.5%

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.
:
0
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +94.1%
Contains more Vitamin B3 +350.7%
Contains more Vitamin B5 +22.6%
Contains more Vitamin B6 +452%
Contains more Folate +2233.3%
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% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B2 +94.1%
Contains more Vitamin B3 +350.7%
Contains more Vitamin B5 +22.6%
Contains more Vitamin B6 +452%
Contains more Folate +2233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +156.4%
Contains more Carbs +127.7%
Contains more Other +163.3%
Contains more Fats +38.7%
Contains more Water +31.6%
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +156.4%
Contains more Carbs +127.7%
Contains more Other +163.3%
Contains more Fats +38.7%
Contains more Water +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -39.9%
Contains more Polyunsaturated fat +44.5%
Contains more Monounsaturated Fat +104.9%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -39.9%
Contains more Polyunsaturated fat +44.5%
Contains more Monounsaturated Fat +104.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Bran
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Navy beans Bran Opinion
Net carbs 15.55g 8.84g Navy beans
Protein 8.23g 3.21g Navy beans
Fats 0.62g 0.86g Bran
Carbs 26.05g 11.44g Navy beans
Calories 140kcal 40kcal Navy beans
Starch 15.4g Navy beans
Sugar 0.37g Bran
Fiber 10.5g 2.6g Navy beans
Calcium 69mg 10mg Navy beans
Iron 2.36mg 0.88mg Navy beans
Magnesium 53mg 40mg Navy beans
Phosphorus 144mg 119mg Navy beans
Potassium 389mg 92mg Navy beans
Sodium 0mg 1mg Navy beans
Zinc 1.03mg 0.53mg Navy beans
Copper 0.21mg 0.066mg Navy beans
Manganese 0.527mg 0.964mg Bran
Selenium 2.9µg 7.7µg Bran
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.16mg Navy beans
Vitamin B2 0.066mg 0.034mg Navy beans
Vitamin B3 0.649mg 0.144mg Navy beans
Vitamin B5 0.266mg 0.217mg Navy beans
Vitamin B6 0.138mg 0.025mg Navy beans
Folate 140µg 6µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.057mg Navy beans
Threonine 0.289mg 0.086mg Navy beans
Isoleucine 0.387mg 0.114mg Navy beans
Leucine 0.7mg 0.235mg Navy beans
Lysine 0.52mg 0.13mg Navy beans
Methionine 0.111mg 0.057mg Navy beans
Phenylalanine 0.471mg 0.155mg Navy beans
Valine 0.504mg 0.165mg Navy beans
Histidine 0.206mg 0.07mg Navy beans
Saturated Fat 0.098g 0.163g Navy beans
Monounsaturated Fat 0.142g 0.291g Bran
Polyunsaturated fat 0.49g 0.339g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
20%
Navy beans
6%
Bran
Minerals Daily Need Coverage Score
43%
Navy beans
33%
Bran

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Navy beans
Navy beans is relatively richer in minerals
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.37g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.3)

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.