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Green bean vs. Bran — In-Depth Nutrition Comparison

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What are the differences between Green bean and Bran?

  • Green bean is higher in Vitamin C, and Folate, yet Bran is higher in Manganese, Selenium, Phosphorus, Vitamin B1, and Magnesium.
  • Bran's daily need coverage for Manganese is 30% more.

We used Beans, snap, green, cooked, boiled, drained, without salt and Oat bran, cooked types in this article.

Infographic

Green bean 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.
Green bean
Green bean
2
:
7
Bran
Bran
Contains more Calcium +340%
Contains more Potassium +58.7%
Contains more Iron +35.4%
Contains more Magnesium +122.2%
Contains more Phosphorus +310.3%
Contains more Zinc +112%
Contains more Copper +15.8%
Contains more Manganese +238.2%
Contains more Selenium +3750%
Equal in Sodium - 1
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +340%
Contains more Potassium +58.7%
Contains more Iron +35.4%
Contains more Magnesium +122.2%
Contains more Phosphorus +310.3%
Contains more Zinc +112%
Contains more Copper +15.8%
Contains more Manganese +238.2%
Contains more Selenium +3750%
Equal in Sodium - 1

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.
Green bean
Green bean
8
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +185.3%
Contains more Vitamin B3 +326.4%
Contains more Vitamin B6 +124%
Contains more Folate +450%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B5 +193.2%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +185.3%
Contains more Vitamin B3 +326.4%
Contains more Vitamin B6 +124%
Contains more Folate +450%
Contains more Vitamin B1 +116.2%
Contains more Vitamin B5 +193.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Bran
Bran
Contains more Other +49%
Contains more Protein +69.8%
Contains more Fats +207.1%
Contains more Carbs +45.2%
Equal in Water - 84
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Other +49%
Contains more Protein +69.8%
Contains more Fats +207.1%
Contains more Carbs +45.2%
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Bran
Bran
Contains less Saturated Fat -60.7%
Contains more Monounsaturated Fat +2545.5%
Contains more Polyunsaturated fat +133.8%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -60.7%
Contains more Monounsaturated Fat +2545.5%
Contains more Polyunsaturated fat +133.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Bran Opinion
Net carbs 4.68g 8.84g Bran
Protein 1.89g 3.21g Bran
Fats 0.28g 0.86g Bran
Carbs 7.88g 11.44g Bran
Calories 35kcal 40kcal Bran
Sugar 3.63g Bran
Fiber 3.2g 2.6g Green bean
Calcium 44mg 10mg Green bean
Iron 0.65mg 0.88mg Bran
Magnesium 18mg 40mg Bran
Phosphorus 29mg 119mg Bran
Potassium 146mg 92mg Green bean
Sodium 1mg 1mg
Zinc 0.25mg 0.53mg Bran
Copper 0.057mg 0.066mg Bran
Manganese 0.285mg 0.964mg Bran
Selenium 0.2µg 7.7µg Bran
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg Green bean
Vitamin C 9.7mg 0mg Green bean
Vitamin B1 0.074mg 0.16mg Bran
Vitamin B2 0.097mg 0.034mg Green bean
Vitamin B3 0.614mg 0.144mg Green bean
Vitamin B5 0.074mg 0.217mg Bran
Vitamin B6 0.056mg 0.025mg Green bean
Folate 33µg 6µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg 0.057mg Bran
Threonine 0.082mg 0.086mg Bran
Isoleucine 0.069mg 0.114mg Bran
Leucine 0.116mg 0.235mg Bran
Lysine 0.091mg 0.13mg Bran
Methionine 0.023mg 0.057mg Bran
Phenylalanine 0.069mg 0.155mg Bran
Valine 0.093mg 0.165mg Bran
Histidine 0.035mg 0.07mg Bran
Saturated Fat 0.064g 0.163g Green bean
Monounsaturated Fat 0.011g 0.291g Bran
Polyunsaturated fat 0.145g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean 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
24%
Green bean
6%
Bran
Minerals Daily Need Coverage Score
14%
Green bean
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3.63g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.8)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.