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  6. Bran raw vs. Bean raw

Bran raw vs. Bean raw — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and bean raw

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, vitamin B5, and magnesium; however, bean raw is higher in folate, copper, potassium, and vitamin B6.
  • Bran raw covers your daily manganese needs 195% more than bean raw.
  • Bean raw contains 2 times less vitamin B5 than bran raw. Bran raw contains 1.494mg of vitamin B5, while bean raw contains 0.785mg.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Beans, pinto, mature seeds, raw.

Infographic

Bran raw vs Bean raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +33.5%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +78.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +390.4%
Contains more SeleniumSelenium +62%
Contains more CalciumCalcium +94.8%
Contains more PotassiumPotassium +146.1%
Contains more CopperCopper +121.6%
~equal in Iron ~5.07mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin EVitamin E +381%
Contains more Vitamin B1Vitamin B1 +64.1%
Contains more Vitamin B5Vitamin B5 +90.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +25.7%
Contains more Vitamin B6Vitamin B6 +187.3%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +909.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.212mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Bean raw DV% diff.
Manganese 5.63mg 1.148mg 195%
Folate 52µg 525µg 118%
Copper 0.403mg 0.893mg 54%
Phosphorus 734mg 411mg 46%
Vitamin B1 1.17mg 0.713mg 38%
Selenium 45.2µg 27.9µg 31%
Potassium 566mg 1393mg 24%
Vitamin B6 0.165mg 0.474mg 24%
Polyunsaturated fat 2.766g 0.407g 16%
Magnesium 235mg 176mg 14%
Starch 34.17g 14%
Vitamin B5 1.494mg 0.785mg 14%
Fats 7.03g 1.23g 9%
Protein 17.3g 21.42g 8%
Zinc 3.11mg 2.28mg 8%
Vitamin C 0mg 6.3mg 7%
Calcium 58mg 113mg 6%
Choline 32.2mg 66.2mg 6%
Calories 246kcal 347kcal 5%
Vitamin E 1.01mg 0.21mg 5%
Saturated fat 1.328g 0.235g 5%
Monounsaturated fat 2.376g 0.229g 5%
Iron 5.41mg 5.07mg 4%
Vitamin B3 0.934mg 1.174mg 2%
Vitamin K 3.2µg 5.6µg 2%
Carbs 66.22g 62.55g 1%
Vitamin B2 0.22mg 0.212mg 1%
Protein per 100 calories 7g 6.2g N/A
Calories per 10 g protein 142kcal 162kcal N/A
Weight per 100 calories 41g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 2.7 N/A
Net carbs 50.82g 47.05g N/A
Sugar 1.45g 2.11g N/A
Fiber 15.4g 15.5g 0%
Sodium 4mg 12mg 0%
Tryptophan 0.335mg 0.237mg 0%
Threonine 0.502mg 0.81mg 0%
Isoleucine 0.668mg 0.871mg 0%
Leucine 1.374mg 1.558mg 0%
Lysine 0.76mg 1.356mg 0%
Methionine 0.335mg 0.259mg 0%
Phenylalanine 0.908mg 1.095mg 0%
Valine 0.964mg 0.998mg 0%
Histidine 0.41mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +471.5%
Contains more ProteinProtein +23.8%
Contains more WaterWater +73%
Contains more OtherOther +19.7%
~equal in Carbs ~62.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +937.6%
Contains more Poly. FatPolyunsaturated fat +579.6%
Contains less Sat. FatSaturated fat -82.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.