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  6. Navy beans vs. Bran

Navy beans vs. Bran — In-Depth Nutrition Comparison

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Differences between Navy beans and Bran

  • Navy beans has more Folate, while Bran has more Manganese, Phosphorus, Vitamin B1, Selenium, Magnesium, Iron, Vitamin B5, Copper, and Fiber.
  • Bran's daily need coverage for Manganese is 222% higher.
  • Bran contains 3 times less Folate than Navy beans. Navy beans contains 140µg of Folate, while Bran contains 52µg.

The food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Oat bran, raw.

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.
Navy beans
Navy beans
2
:
8
Bran
Bran
Contains more Calcium +19%
Contains less Sodium -100%
Contains more Iron +129.2%
Contains more Magnesium +343.4%
Contains more Phosphorus +409.7%
Contains more Potassium +45.5%
Contains more Zinc +201.9%
Contains more Copper +91.9%
Contains more Manganese +968.3%
Contains more Selenium +1458.6%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +19%
Contains less Sodium -100%
Contains more Iron +129.2%
Contains more Magnesium +343.4%
Contains more Phosphorus +409.7%
Contains more Potassium +45.5%
Contains more Zinc +201.9%
Contains more Copper +91.9%
Contains more Manganese +968.3%
Contains more Selenium +1458.6%

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.
Navy beans
Navy beans
2
:
7
Bran
Bran
Contains more Vitamin C +∞%
Contains more Folate +169.2%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +393.7%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B5 +461.7%
Contains more Vitamin B6 +19.6%
Contains more Vitamin K +433.3%
Navy beans
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin C +∞%
Contains more Folate +169.2%
Contains more Vitamin E +10000%
Contains more Vitamin B1 +393.7%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +43.9%
Contains more Vitamin B5 +461.7%
Contains more Vitamin B6 +19.6%
Contains more Vitamin K +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
1
:
4
Bran
Bran
Contains more Water +874.2%
Contains more Protein +110.2%
Contains more Fats +1033.9%
Contains more Carbs +154.2%
Contains more Other +124.8%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Water +874.2%
Contains more Protein +110.2%
Contains more Fats +1033.9%
Contains more Carbs +154.2%
Contains more Other +124.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Bran
Bran
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +1573.2%
Contains more Polyunsaturated fat +464.5%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +1573.2%
Contains more Polyunsaturated fat +464.5%

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Navy beans Bran Opinion
Net carbs 15.55g 50.82g Bran
Protein 8.23g 17.3g Bran
Fats 0.62g 7.03g Bran
Carbs 26.05g 66.22g Bran
Calories 140kcal 246kcal Bran
Starch 15.4g Navy beans
Sugar 0.37g 1.45g Navy beans
Fiber 10.5g 15.4g Bran
Calcium 69mg 58mg Navy beans
Iron 2.36mg 5.41mg Bran
Magnesium 53mg 235mg Bran
Phosphorus 144mg 734mg Bran
Potassium 389mg 566mg Bran
Sodium 0mg 4mg Navy beans
Zinc 1.03mg 3.11mg Bran
Copper 0.21mg 0.403mg Bran
Manganese 0.527mg 5.63mg Bran
Selenium 2.9µg 45.2µg Bran
Vitamin E 0.01mg 1.01mg Bran
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 1.17mg Bran
Vitamin B2 0.066mg 0.22mg Bran
Vitamin B3 0.649mg 0.934mg Bran
Vitamin B5 0.266mg 1.494mg Bran
Vitamin B6 0.138mg 0.165mg Bran
Folate 140µg 52µg Navy beans
Vitamin K 0.6µg 3.2µg Bran
Tryptophan 0.1mg 0.335mg Bran
Threonine 0.289mg 0.502mg Bran
Isoleucine 0.387mg 0.668mg Bran
Leucine 0.7mg 1.374mg Bran
Lysine 0.52mg 0.76mg Bran
Methionine 0.111mg 0.335mg Bran
Phenylalanine 0.471mg 0.908mg Bran
Valine 0.504mg 0.964mg Bran
Histidine 0.206mg 0.41mg Bran
Saturated Fat 0.098g 1.328g Navy beans
Monounsaturated Fat 0.142g 2.376g Bran
Polyunsaturated fat 0.49g 2.766g Bran
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
46%
Bran
Minerals Daily Need Coverage Score
43%
Navy beans
195%
Bran

Comparison summary

Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 4mg)
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 - 1.23g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 17)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.3)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins

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/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.