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  6. Navy beans vs. Bran

Navy beans vs. Bran — In-Depth Nutrition Comparison

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Important differences between navy beans and bran

  • Navy beans have more folate, fiber, iron, copper, potassium, vitamin B6, vitamin B1, and calcium; however, bran has more manganese and selenium.
  • Navy beans' daily need coverage for folate is 34% more.
  • Navy beans have 7 times more calcium than bran. Navy beans have 69mg of calcium, while bran has 10mg.
  • Bran has a higher glycemic index than navy beans.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 MagnesiumMagnesium +32.5%
Contains more CalciumCalcium +590%
Contains more PotassiumPotassium +322.8%
Contains more IronIron +168.2%
Contains more CopperCopper +218.2%
Contains more ZincZinc +94.3%
Contains more PhosphorusPhosphorus +21%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +82.9%
Contains more SeleniumSelenium +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.
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +94.1%
Contains more Vitamin B3Vitamin B3 +350.7%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin B6Vitamin B6 +452%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2233.3%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Bran DV% diff.
Folate 140µg 6µg 34%
Fiber 10.5g 2.6g 32%
Iron 2.36mg 0.88mg 19%
Manganese 0.527mg 0.964mg 19%
Copper 0.21mg 0.066mg 16%
Protein 8.23g 3.21g 10%
Vitamin B6 0.138mg 0.025mg 9%
Selenium 2.9µg 7.7µg 9%
Potassium 389mg 92mg 9%
Choline 44.7mg 8%
Vitamin B1 0.237mg 0.16mg 6%
Starch 15.4g 6%
Calcium 69mg 10mg 6%
Calories 140kcal 40kcal 5%
Carbs 26.05g 11.44g 5%
Zinc 1.03mg 0.53mg 5%
Phosphorus 144mg 119mg 4%
Magnesium 53mg 40mg 3%
Vitamin B3 0.649mg 0.144mg 3%
Vitamin B2 0.066mg 0.034mg 2%
Vitamin K 0.6µg 1%
Polyunsaturated fat 0.49g 0.339g 1%
Vitamin C 0.9mg 0mg 1%
Vitamin B5 0.266mg 0.217mg 1%
Fats 0.62g 0.86g 0%
Net carbs 15.55g 8.84g N/A
Sugar 0.37g N/A
Sodium 0mg 1mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.098g 0.163g 0%
Monounsaturated fat 0.142g 0.291g 0%
Tryptophan 0.1mg 0.057mg 0%
Threonine 0.289mg 0.086mg 0%
Isoleucine 0.387mg 0.114mg 0%
Leucine 0.7mg 0.235mg 0%
Lysine 0.52mg 0.13mg 0%
Methionine 0.111mg 0.057mg 0%
Phenylalanine 0.471mg 0.155mg 0%
Valine 0.504mg 0.165mg 0%
Histidine 0.206mg 0.07mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +156.4%
Contains more CarbsCarbs +127.7%
Contains more OtherOther +163.3%
Contains more FatsFats +38.7%
Contains more WaterWater +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Bran
Bran
1
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 -39.9%
Contains more Poly. FatPolyunsaturated fat +44.5%
Contains more Mono. FatMonounsaturated fat +104.9%

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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. 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.