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  6. Bran raw vs. Bean

Bran raw vs. Bean — In-Depth Nutrition Comparison

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Important differences between Bran raw and Bean

  • Bean has less Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, Copper, Zinc, Vitamin B2, and Potassium.
  • Bran raw's daily need coverage for Phosphorus is 90% more.
  • Bran raw has 19 times more Iron than Bean. Bran raw has 5.41mg of Iron, while Bean has 0.29mg.

The food varieties used in the comparison are Oat bran, raw and Beans, baked, canned, no salt added.

Infographic

Bran raw vs Bean 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.
Bran raw
Bran raw
9
:
1
Bean
Bean
Contains more Calcium +16%
Contains more Iron +1765.5%
Contains more Magnesium +634.4%
Contains more Phosphorus +605.8%
Contains more Potassium +91.2%
Contains more Zinc +122.1%
Contains more Copper +95.6%
Contains more Selenium +904.4%
Contains less Sodium -75%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +16%
Contains more Iron +1765.5%
Contains more Magnesium +634.4%
Contains more Phosphorus +605.8%
Contains more Potassium +91.2%
Contains more Zinc +122.1%
Contains more Copper +95.6%
Contains more Selenium +904.4%
Contains less Sodium -75%

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.
Bran raw
Bran raw
8
:
2
Bean
Bean
Contains more Vitamin E +573.3%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +117.2%
Contains more Vitamin B6 +26.9%
Contains more Folate +116.7%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Bran raw
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +573.3%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +117.2%
Contains more Vitamin B6 +26.9%
Contains more Folate +116.7%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Bean
Bean
Contains more Protein +260.4%
Contains more Fats +1657.5%
Contains more Carbs +223.2%
Contains more Other +69.6%
Contains more Water +1008.4%
Bran raw
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +260.4%
Contains more Fats +1657.5%
Contains more Carbs +223.2%
Contains more Other +69.6%
Contains more Water +1008.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +6688.6%
Contains more Polyunsaturated fat +1508.1%
Contains less Saturated Fat -92.2%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +6688.6%
Contains more Polyunsaturated fat +1508.1%
Contains less Saturated Fat -92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Bean Opinion
Net carbs 50.82g 14.99g Bran raw
Protein 17.3g 4.8g Bran raw
Fats 7.03g 0.4g Bran raw
Carbs 66.22g 20.49g Bran raw
Calories 246kcal 105kcal Bran raw
Sugar 1.45g 7.78g Bran raw
Fiber 15.4g 5.5g Bran raw
Calcium 58mg 50mg Bran raw
Iron 5.41mg 0.29mg Bran raw
Magnesium 235mg 32mg Bran raw
Phosphorus 734mg 104mg Bran raw
Potassium 566mg 296mg Bran raw
Sodium 4mg 1mg Bean
Zinc 3.11mg 1.4mg Bran raw
Copper 0.403mg 0.206mg Bran raw
Manganese 5.63mg Bran raw
Selenium 45.2µg 4.5µg Bran raw
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 1.01mg 0.15mg Bran raw
Vitamin C 0mg 3.1mg Bean
Vitamin B1 1.17mg 0.15mg Bran raw
Vitamin B2 0.22mg 0.06mg Bran raw
Vitamin B3 0.934mg 0.43mg Bran raw
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg 0.13mg Bran raw
Folate 52µg 24µg Bran raw
Vitamin K 3.2µg 0.8µg Bran raw
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 1.328g 0.103g Bean
Monounsaturated Fat 2.376g 0.035g Bran raw
Polyunsaturated fat 2.766g 0.172g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
11%
Bean
Minerals Daily Need Coverage Score
195%
Bran raw
25%
Bean

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 6.33g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.5)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.225g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 23)
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.