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Green bean vs Bran - In-Depth Nutrition Comparison

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A recap on differences between Green bean and Bran

  • Green bean has more Vitamin K, however Bran is higher in Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, and Zinc.
  • Bran covers your daily Manganese needs 235% more than Green bean.
  • Bran contains 13 times less Vitamin K than Green bean. Green bean contains 43µg of Vitamin K, while Bran contains 3.2µg.

Food varieties used in this article are Beans, snap, green, raw and Oat bran, raw.

Infographic

Green bean vs Bran infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +425.2%
Contains more Calcium +56.8%
Contains more Potassium +168.2%
Contains more Magnesium +840%
Contains more Copper +484.1%
Contains more Zinc +1195.8%
Contains more Phosphorus +1831.6%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +425.2%
Contains more Calcium +56.8%
Contains more Potassium +168.2%
Contains more Magnesium +840%
Contains more Copper +484.1%
Contains more Zinc +1195.8%
Contains more Phosphorus +1831.6%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Bran
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +1243.8%
Contains more Vitamin E +146.3%
Contains more Vitamin B1 +1326.8%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +27.2%
Contains more Vitamin B5 +564%
Contains more Vitamin B6 +17%
Contains more Folate +57.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +1243.8%
Contains more Vitamin E +146.3%
Contains more Vitamin B1 +1326.8%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +27.2%
Contains more Vitamin B5 +564%
Contains more Vitamin B6 +17%
Contains more Folate +57.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Green bean
46
Bran
Mineral Summary Score
17
Green bean
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Green bean
104%
Bran
Carbohydrates
7%
Green bean
66%
Bran
Fats
1%
Green bean
32%
Bran

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Green bean Bran
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 1.278g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.81g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
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 is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Green bean Bran Opinion
Calories 31 246 Bran
Protein 1.83 17.3 Bran
Fats 0.22 7.03 Bran
Vitamin C 12.2 0 Green bean
Carbs 6.97 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 1.03 5.41 Bran
Calcium 37 58 Bran
Potassium 211 566 Bran
Magnesium 25 235 Bran
Sugar 3.26 1.45 Bran
Fiber 2.7 15.4 Bran
Copper 0.069 0.403 Bran
Zinc 0.24 3.11 Bran
Starch 0.88 Green bean
Phosphorus 38 734 Bran
Sodium 6 4 Bran
Vitamin A 690 0 Green bean
Vitamin E 0.41 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.082 1.17 Bran
Vitamin B2 0.104 0.22 Bran
Vitamin B3 0.734 0.934 Bran
Vitamin B5 0.225 1.494 Bran
Vitamin B6 0.141 0.165 Bran
Vitamin B12 0 0
Vitamin K 43 3.2 Green bean
Folate 33 52 Bran
Trans Fat 0 Bran
Saturated Fat 0.05 1.328 Green bean
Monounsaturated Fat 0.01 2.376 Bran
Polyunsaturated fat 0.113 2.766 Bran
Tryptophan 0.019 0.335 Bran
Threonine 0.079 0.502 Bran
Isoleucine 0.066 0.668 Bran
Leucine 0.112 1.374 Bran
Lysine 0.088 0.76 Bran
Methionine 0.022 0.335 Bran
Phenylalanine 0.067 0.908 Bran
Valine 0.09 0.964 Bran
Histidine 0.034 0.41 Bran
Fructose 1.39 Green bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.