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  6. Great northern beans vs. Bran

Great northern beans vs. Bran — In-Depth Nutrition Comparison

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How are great northern beans and bran different?

  • Great northern beans is higher in folate, copper, fiber, iron, potassium, vitamin B6, phosphorus, and calcium; however, bran is richer in manganese and selenium.
  • Daily need coverage for folate for great northern beans is 24% higher.
  • Great northern beans contains 7 times more calcium than bran. While great northern beans contains 68mg of calcium, bran contains only 10mg.

Beans, great northern, mature seeds, cooked, boiled, without salt and Oat bran, cooked are the varieties used in this article.

Infographic

Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Bran
Bran
3
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 +25%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +325%
Contains more IronIron +142%
Contains more CopperCopper +274.2%
Contains more ZincZinc +66%
Contains more PhosphorusPhosphorus +38.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +86.1%
Contains more SeleniumSelenium +87.8%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
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 B2Vitamin B2 +73.5%
Contains more Vitamin B3Vitamin B3 +372.9%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin B6Vitamin B6 +368%
Contains more FolateFolate +1600%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Great northern beans Bran DV% diff.
Folate 102µg 6µg 24%
Copper 0.247mg 0.066mg 20%
Manganese 0.518mg 0.964mg 19%
Fiber 7g 2.6g 18%
Iron 2.13mg 0.88mg 16%
Protein 8.33g 3.21g 10%
Potassium 391mg 92mg 9%
Phosphorus 165mg 119mg 7%
Vitamin B6 0.117mg 0.025mg 7%
Selenium 4.1µg 7.7µg 7%
Calcium 68mg 10mg 6%
Calories 118kcal 40kcal 4%
Vitamin B3 0.681mg 0.144mg 3%
Zinc 0.88mg 0.53mg 3%
Carbs 21.09g 11.44g 3%
Magnesium 50mg 40mg 2%
Vitamin B2 0.059mg 0.034mg 2%
Monounsaturated fat 0.021g 0.291g 1%
Vitamin B5 0.266mg 0.217mg 1%
Vitamin C 1.3mg 0mg 1%
Fats 0.45g 0.86g 1%
Polyunsaturated fat 0.187g 0.339g 1%
Net carbs 14.09g 8.84g N/A
Sodium 2mg 1mg 0%
Vitamin B1 0.158mg 0.16mg 0%
Saturated fat 0.14g 0.163g 0%
Tryptophan 0.099mg 0.057mg 0%
Threonine 0.351mg 0.086mg 0%
Isoleucine 0.368mg 0.114mg 0%
Leucine 0.665mg 0.235mg 0%
Lysine 0.572mg 0.13mg 0%
Methionine 0.125mg 0.057mg 0%
Phenylalanine 0.451mg 0.155mg 0%
Valine 0.436mg 0.165mg 0%
Histidine 0.232mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +159.5%
Contains more CarbsCarbs +84.4%
Contains more OtherOther +130.6%
Contains more FatsFats +91.1%
Contains more WaterWater +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Bran
Bran
2
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 -14.1%
Contains more Mono. FatMonounsaturated fat +1285.7%
Contains more Poly. FatPolyunsaturated fat +81.3%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.