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  6. Bran raw vs. Baked beans

Bran raw vs. Baked beans — In-Depth Nutrition Comparison

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How are bran raw and baked beans different?

  • Bran raw is higher than baked beans in manganese, phosphorus, vitamin B1, selenium, magnesium, iron, fiber, copper, vitamin B5, and zinc.
  • Bran raw covers your daily need for manganese, 234% more than baked beans.
  • Bran raw contains 10 times more vitamin B5 than baked beans. Bran raw contains 1.494mg of vitamin B5, while baked beans contain 0.155mg.
  • Bran raw has a higher glycemic index (56) than baked beans (40).

Oat bran, raw and Beans, baked, home prepared types were used in this article.

Infographic

Bran raw vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +446.5%
Contains more PotassiumPotassium +58.1%
Contains more IronIron +171.9%
Contains more CopperCopper +153.5%
Contains more ZincZinc +326%
Contains more PhosphorusPhosphorus +573.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +2107.8%
Contains more SeleniumSelenium +693%
~equal in Calcium ~61mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +760.3%
Contains more Vitamin B2Vitamin B2 +349%
Contains more Vitamin B3Vitamin B3 +128.9%
Contains more Vitamin B5Vitamin B5 +863.9%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~48µg

All nutrients comparison - raw data values

Nutrient Bran raw Baked beans DV% diff.
Manganese 5.63mg 0.255mg 234%
Phosphorus 734mg 109mg 89%
Vitamin B1 1.17mg 0.136mg 86%
Selenium 45.2µg 5.7µg 72%
Magnesium 235mg 43mg 46%
Iron 5.41mg 1.99mg 43%
Fiber 15.4g 5.5g 40%
Vitamin B5 1.494mg 0.155mg 27%
Copper 0.403mg 0.159mg 27%
Protein 17.3g 5.54g 24%
Zinc 3.11mg 0.73mg 22%
Sodium 4mg 422mg 18%
Carbs 66.22g 21.63g 15%
Polyunsaturated fat 2.766g 0.74g 14%
Vitamin B2 0.22mg 0.049mg 13%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Vitamin B6 0.165mg 0.09mg 6%
Potassium 566mg 358mg 6%
Calories 246kcal 155kcal 5%
Fats 7.03g 5.15g 3%
Vitamin B3 0.934mg 0.408mg 3%
Vitamin K 3.2µg 3%
Saturated fat 1.328g 1.948g 3%
Cholesterol 0mg 5mg 2%
Folate 52µg 48µg 1%
Vitamin C 0mg 1.1mg 1%
Monounsaturated fat 2.376g 2.133g 1%
Net carbs 50.82g 16.13g N/A
Calcium 58mg 61mg 0%
Sugar 1.45g N/A
Tryptophan 0.335mg 0.067mg 0%
Threonine 0.502mg 0.228mg 0%
Isoleucine 0.668mg 0.242mg 0%
Leucine 1.374mg 0.428mg 0%
Lysine 0.76mg 0.379mg 0%
Methionine 0.335mg 0.086mg 0%
Phenylalanine 0.908mg 0.287mg 0%
Valine 0.964mg 0.282mg 0%
Histidine 0.41mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +212.3%
Contains more FatsFats +36.5%
Contains more CarbsCarbs +206.1%
Contains more OtherOther +15.5%
Contains more WaterWater +895%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -31.8%
Contains more Mono. FatMonounsaturated fat +11.4%
Contains more Poly. FatPolyunsaturated fat +273.8%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.