Bran raw vs. Bean raw — In-Depth Nutrition Comparison
Compare
A recap on 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
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.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +105.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B6 | 0.165mg | 0.474mg | 24% |
| Potassium | 566mg | 1393mg | 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% |
| Saturated fat | 1.328g | 0.235g | 5% |
| Monounsaturated fat | 2.376g | 0.229g | 5% |
| Calories | 246kcal | 347kcal | 5% |
| Vitamin E | 1.01mg | 0.21mg | 5% |
| Iron | 5.41mg | 5.07mg | 4% |
| Vitamin B3 | 0.934mg | 1.174mg | 2% |
| Vitamin K | 3.2µg | 5.6µg | 2% |
| Vitamin B2 | 0.22mg | 0.212mg | 1% |
| Carbs | 66.22g | 62.55g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +937.6% |
| Contains more Poly. FatPolyunsaturated fat | +579.6% |
| Contains less Sat. FatSaturated fat | -82.3% |