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

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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.

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.
Contains more Magnesium +33.5%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Contains more Zinc +36.4%
Contains more Manganese +390.4%
Contains more Selenium +62%
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Equal in Iron - 5.07
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Magnesium +33.5%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Contains more Zinc +36.4%
Contains more Manganese +390.4%
Contains more Selenium +62%
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Equal in Iron - 5.07

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 E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Folate +909.6%
Contains more Choline +105.6%
Contains more Vitamin K +75%
Equal in Vitamin B2 - 0.212
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Folate +909.6%
Contains more Choline +105.6%
Contains more Vitamin K +75%
Equal in Vitamin B2 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +471.5%
Contains more Protein +23.8%
Contains more Water +73%
Contains more Other +19.7%
Equal in Carbs - 62.55
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 Fats +471.5%
Contains more Protein +23.8%
Contains more Water +73%
Contains more Other +19.7%
Equal in Carbs - 62.55

Fat Type Comparison

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

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Bean raw Opinion
Net carbs 50.82g 47.05g Bran raw
Protein 17.3g 21.42g Bean raw
Fats 7.03g 1.23g Bran raw
Carbs 66.22g 62.55g Bran raw
Calories 246kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 1.45g 2.11g Bran raw
Fiber 15.4g 15.5g Bean raw
Calcium 58mg 113mg Bean raw
Iron 5.41mg 5.07mg Bran raw
Magnesium 235mg 176mg Bran raw
Phosphorus 734mg 411mg Bran raw
Potassium 566mg 1393mg Bean raw
Sodium 4mg 12mg Bran raw
Zinc 3.11mg 2.28mg Bran raw
Copper 0.403mg 0.893mg Bean raw
Manganese 5.63mg 1.148mg Bran raw
Selenium 45.2µg 27.9µg Bran raw
Vitamin E 1.01mg 0.21mg Bran raw
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 1.17mg 0.713mg Bran raw
Vitamin B2 0.22mg 0.212mg Bran raw
Vitamin B3 0.934mg 1.174mg Bean raw
Vitamin B5 1.494mg 0.785mg Bran raw
Vitamin B6 0.165mg 0.474mg Bean raw
Folate 52µg 525µg Bean raw
Choline 32.2mg 66.2mg Bean raw
Vitamin K 3.2µg 5.6µg Bean raw
Tryptophan 0.335mg 0.237mg Bran raw
Threonine 0.502mg 0.81mg Bean raw
Isoleucine 0.668mg 0.871mg Bean raw
Leucine 1.374mg 1.558mg Bean raw
Lysine 0.76mg 1.356mg Bean raw
Methionine 0.335mg 0.259mg Bran raw
Phenylalanine 0.908mg 1.095mg Bean raw
Valine 0.964mg 0.998mg Bean raw
Histidine 0.41mg 0.556mg Bean raw
Saturated Fat 1.328g 0.235g Bean raw
Monounsaturated Fat 2.376g 0.229g Bran raw
Polyunsaturated fat 2.766g 0.407g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Bean raw
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
44%
Bran raw
67%
Bean raw
Minerals Daily Need Coverage Score
195%
Bran raw
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 8mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.093g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.