Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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.

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.
Contains more Magnesium +50.6%
Contains more Phosphorus +97.3%
Contains less Sodium -33.3%
Contains more Manganese +512%
Contains more Selenium +255.9%
Contains more Calcium +119%
Contains more Potassium +135.3%
Contains more Zinc +16.7%
Contains more Copper +97%
Equal in Iron - 5
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 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Magnesium +50.6%
Contains more Phosphorus +97.3%
Contains less Sodium -33.3%
Contains more Manganese +512%
Contains more Selenium +255.9%
Contains more Calcium +119%
Contains more Potassium +135.3%
Contains more Zinc +16.7%
Contains more Copper +97%
Equal in Iron - 5

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 B1 +56.6%
Contains more Vitamin B5 +99.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +87.3%
Contains more Folate +1061.5%
Equal in Vitamin B2 - 0.213
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 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Contains more Vitamin B1 +56.6%
Contains more Vitamin B5 +99.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +87.3%
Contains more Folate +1061.5%
Equal in Vitamin B2 - 0.213

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +471.5%
Contains more Carbs +10.3%
Contains more Protein +33.1%
Contains more Water +89.2%
Contains more Other +13.8%
Equal in Carbs - 60.05
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 Fats +471.5%
Contains more Carbs +10.3%
Contains more Protein +33.1%
Contains more Water +89.2%
Contains more Other +13.8%
Equal in Carbs - 60.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2141.5%
Contains more Polyunsaturated fat +424.9%
Contains less Saturated Fat -76.2%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +2141.5%
Contains more Polyunsaturated fat +424.9%
Contains less Saturated Fat -76.2%

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

All nutrients comparison - raw data values

Nutrient Bran raw Cranberry bean raw Opinion
Net carbs 50.82g 35.35g Bran raw
Protein 17.3g 23.03g Cranberry bean raw
Fats 7.03g 1.23g Bran raw
Carbs 66.22g 60.05g Bran raw
Calories 246kcal 335kcal Cranberry bean raw
Sugar 1.45g Cranberry bean raw
Fiber 15.4g 24.7g Cranberry bean raw
Calcium 58mg 127mg Cranberry bean raw
Iron 5.41mg 5mg Bran raw
Magnesium 235mg 156mg Bran raw
Phosphorus 734mg 372mg Bran raw
Potassium 566mg 1332mg Cranberry bean raw
Sodium 4mg 6mg Bran raw
Zinc 3.11mg 3.63mg Cranberry bean raw
Copper 0.403mg 0.794mg Cranberry bean raw
Manganese 5.63mg 0.92mg Bran raw
Selenium 45.2µg 12.7µg Bran raw
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 1.01mg Bran raw
Vitamin B1 1.17mg 0.747mg Bran raw
Vitamin B2 0.22mg 0.213mg Bran raw
Vitamin B3 0.934mg 1.455mg Cranberry bean raw
Vitamin B5 1.494mg 0.748mg Bran raw
Vitamin B6 0.165mg 0.309mg Cranberry bean raw
Folate 52µg 604µg Cranberry bean raw
Choline 32.2mg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.273mg Bran raw
Threonine 0.502mg 0.969mg Cranberry bean raw
Isoleucine 0.668mg 1.017mg Cranberry bean raw
Leucine 1.374mg 1.838mg Cranberry bean raw
Lysine 0.76mg 1.58mg Cranberry bean raw
Methionine 0.335mg 0.346mg Cranberry bean raw
Phenylalanine 0.908mg 1.245mg Cranberry bean raw
Valine 0.964mg 1.205mg Cranberry bean raw
Histidine 0.41mg 0.641mg Cranberry bean raw
Saturated Fat 1.328g 0.316g Cranberry bean raw
Monounsaturated Fat 2.376g 0.106g Bran raw
Polyunsaturated fat 2.766g 0.527g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cranberry 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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
195%
Bran raw
117%
Cranberry bean raw

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.012g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 2mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.4)
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. 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.