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  6. Bran raw vs. Adzuki bean

Bran raw vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and adzuki bean

  • Bran raw has more manganese, vitamin B1, phosphorus, selenium, magnesium, iron, fiber, vitamin B5, and zinc; however, adzuki bean is higher in folate.
  • Bran raw covers your daily manganese needs 220% more than adzuki bean.
  • Adzuki bean contains 38 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while adzuki bean contains 1.2µg.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Bran raw vs Adzuki 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.
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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +351.9%
Contains more CalciumCalcium +107.1%
Contains more IronIron +170.5%
Contains more CopperCopper +35.2%
Contains more ZincZinc +75.7%
Contains more PhosphorusPhosphorus +336.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +882.5%
Contains more SeleniumSelenium +3666.7%
~equal in Potassium ~532mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +917.4%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B3Vitamin B3 +30.3%
Contains more Vitamin B5Vitamin B5 +247.4%
Contains more Vitamin B6Vitamin B6 +71.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +132.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Adzuki bean DV% diff.
Manganese 5.63mg 0.573mg 220%
Vitamin B1 1.17mg 0.115mg 88%
Phosphorus 734mg 168mg 81%
Selenium 45.2µg 1.2µg 80%
Magnesium 235mg 52mg 44%
Iron 5.41mg 2mg 43%
Fiber 15.4g 7.3g 32%
Vitamin B5 1.494mg 0.43mg 21%
Protein 17.3g 7.52g 20%
Polyunsaturated fat 2.766g 0.021g 18%
Folate 52µg 121µg 17%
Carbs 66.22g 24.77g 14%
Copper 0.403mg 0.298mg 12%
Zinc 3.11mg 1.77mg 12%
Vitamin B2 0.22mg 0.064mg 12%
Fats 7.03g 0.1g 11%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Saturated fat 1.328g 0.036g 6%
Monounsaturated fat 2.376g 0.009g 6%
Calories 246kcal 128kcal 6%
Vitamin B6 0.165mg 0.096mg 5%
Vitamin K 3.2µg 3%
Calcium 58mg 28mg 3%
Vitamin B3 0.934mg 0.717mg 1%
Potassium 566mg 532mg 1%
Net carbs 50.82g 17.47g N/A
Sugar 1.45g N/A
Sodium 4mg 8mg 0%
Tryptophan 0.335mg 0.072mg 0%
Threonine 0.502mg 0.255mg 0%
Isoleucine 0.668mg 0.3mg 0%
Leucine 1.374mg 0.632mg 0%
Lysine 0.76mg 0.567mg 0%
Methionine 0.335mg 0.079mg 0%
Phenylalanine 0.908mg 0.398mg 0%
Valine 0.964mg 0.387mg 0%
Histidine 0.41mg 0.198mg 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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +130.1%
Contains more FatsFats +6930%
Contains more CarbsCarbs +167.3%
Contains more OtherOther +119.7%
Contains more WaterWater +912.1%

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
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +26300%
Contains more Poly. FatPolyunsaturated fat +13071.4%
Contains less Sat. FatSaturated fat -97.3%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.