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  6. Bran raw vs. Cranberry bean raw

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

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Important differences between bran raw and cranberry bean raw

  • Bran raw has more manganese, selenium, phosphorus, vitamin B1, magnesium, and vitamin B5; however, cranberry bean raw has more folate, copper, fiber, and potassium.
  • Bran raw's daily need coverage for manganese is 205% more.
  • Bran raw has 4 times more selenium than cranberry bean raw. Bran raw has 45.2µg of selenium, while cranberry bean raw has 12.7µg.
  • Bran raw has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Oat bran, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Bran raw vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +50.6%
Contains more PhosphorusPhosphorus +97.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +512%
Contains more SeleniumSelenium +255.9%
Contains more CalciumCalcium +119%
Contains more PotassiumPotassium +135.3%
Contains more CopperCopper +97%
Contains more ZincZinc +16.7%
~equal in Iron ~5mg

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +56.6%
Contains more Vitamin B5Vitamin B5 +99.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +55.8%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more FolateFolate +1061.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Cranberry bean raw DV% diff.
Manganese 5.63mg 0.92mg 205%
Folate 52µg 604µg 138%
Selenium 45.2µg 12.7µg 59%
Phosphorus 734mg 372mg 52%
Copper 0.403mg 0.794mg 43%
Fiber 15.4g 24.7g 37%
Vitamin B1 1.17mg 0.747mg 35%
Potassium 566mg 1332mg 23%
Magnesium 235mg 156mg 19%
Polyunsaturated fat 2.766g 0.527g 15%
Vitamin B5 1.494mg 0.748mg 15%
Vitamin B6 0.165mg 0.309mg 11%
Protein 17.3g 23.03g 11%
Fats 7.03g 1.23g 9%
Calcium 58mg 127mg 7%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 0.106g 6%
Zinc 3.11mg 3.63mg 5%
Saturated fat 1.328g 0.316g 5%
Iron 5.41mg 5mg 5%
Calories 246kcal 335kcal 4%
Vitamin B3 0.934mg 1.455mg 3%
Vitamin K 3.2µg 3%
Carbs 66.22g 60.05g 2%
Vitamin B2 0.22mg 0.213mg 1%
Net carbs 50.82g 35.35g N/A
Sugar 1.45g N/A
Sodium 4mg 6mg 0%
Tryptophan 0.335mg 0.273mg 0%
Threonine 0.502mg 0.969mg 0%
Isoleucine 0.668mg 1.017mg 0%
Leucine 1.374mg 1.838mg 0%
Lysine 0.76mg 1.58mg 0%
Methionine 0.335mg 0.346mg 0%
Phenylalanine 0.908mg 1.245mg 0%
Valine 0.964mg 1.205mg 0%
Histidine 0.41mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +471.5%
Contains more ProteinProtein +33.1%
Contains more WaterWater +89.2%
Contains more OtherOther +13.8%
~equal in Carbs ~60.05g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2141.5%
Contains more Poly. FatPolyunsaturated fat +424.9%
Contains less Sat. FatSaturated fat -76.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.