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  6. Bran raw vs. Green bean

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

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What are the main differences between Bran raw and Green bean?

  • Bran raw is richer in Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, Copper, and Vitamin B5, yet Green bean is richer in Vitamin K.
  • Bran raw's daily need coverage for Manganese is 232% higher.
  • Bran raw has 226 times more Selenium than Green bean. Bran raw has 45.2µg of Selenium, while Green bean has 0.2µg.

We used Oat bran, raw and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Bran raw vs Green 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.
Bran raw
Bran raw
9
:
1
Green bean
Green bean
Contains more Calcium +31.8%
Contains more Iron +732.3%
Contains more Magnesium +1205.6%
Contains more Phosphorus +2431%
Contains more Potassium +287.7%
Contains more Zinc +1144%
Contains more Copper +607%
Contains more Manganese +1875.4%
Contains more Selenium +22500%
Contains less Sodium -75%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +31.8%
Contains more Iron +732.3%
Contains more Magnesium +1205.6%
Contains more Phosphorus +2431%
Contains more Potassium +287.7%
Contains more Zinc +1144%
Contains more Copper +607%
Contains more Manganese +1875.4%
Contains more Selenium +22500%
Contains less Sodium -75%

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.
Bran raw
Bran raw
7
:
3
Green bean
Green bean
Contains more Vitamin E +119.6%
Contains more Vitamin B1 +1481.1%
Contains more Vitamin B2 +126.8%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +1918.9%
Contains more Vitamin B6 +194.6%
Contains more Folate +57.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +1396.9%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin E +119.6%
Contains more Vitamin B1 +1481.1%
Contains more Vitamin B2 +126.8%
Contains more Vitamin B3 +52.1%
Contains more Vitamin B5 +1918.9%
Contains more Vitamin B6 +194.6%
Contains more Folate +57.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +1396.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Green bean
Green bean
Contains more Protein +815.3%
Contains more Fats +2410.7%
Contains more Carbs +740.4%
Contains more Other +297.3%
Contains more Water +1262.1%
Bran raw
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
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +815.3%
Contains more Fats +2410.7%
Contains more Carbs +740.4%
Contains more Other +297.3%
Contains more Water +1262.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +21500%
Contains more Polyunsaturated fat +1807.6%
Contains less Saturated Fat -95.2%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +21500%
Contains more Polyunsaturated fat +1807.6%
Contains less Saturated Fat -95.2%

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

All nutrients comparison - raw data values

Nutrient Bran raw Green bean Opinion
Net carbs 50.82g 4.68g Bran raw
Protein 17.3g 1.89g Bran raw
Fats 7.03g 0.28g Bran raw
Carbs 66.22g 7.88g Bran raw
Calories 246kcal 35kcal Bran raw
Sugar 1.45g 3.63g Bran raw
Fiber 15.4g 3.2g Bran raw
Calcium 58mg 44mg Bran raw
Iron 5.41mg 0.65mg Bran raw
Magnesium 235mg 18mg Bran raw
Phosphorus 734mg 29mg Bran raw
Potassium 566mg 146mg Bran raw
Sodium 4mg 1mg Green bean
Zinc 3.11mg 0.25mg Bran raw
Copper 0.403mg 0.057mg Bran raw
Manganese 5.63mg 0.285mg Bran raw
Selenium 45.2µg 0.2µg Bran raw
Vitamin A 0IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 1.01mg 0.46mg Bran raw
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 1.17mg 0.074mg Bran raw
Vitamin B2 0.22mg 0.097mg Bran raw
Vitamin B3 0.934mg 0.614mg Bran raw
Vitamin B5 1.494mg 0.074mg Bran raw
Vitamin B6 0.165mg 0.056mg Bran raw
Folate 52µg 33µg Bran raw
Vitamin K 3.2µg 47.9µg Green bean
Tryptophan 0.335mg 0.02mg Bran raw
Threonine 0.502mg 0.082mg Bran raw
Isoleucine 0.668mg 0.069mg Bran raw
Leucine 1.374mg 0.116mg Bran raw
Lysine 0.76mg 0.091mg Bran raw
Methionine 0.335mg 0.023mg Bran raw
Phenylalanine 0.908mg 0.069mg Bran raw
Valine 0.964mg 0.093mg Bran raw
Histidine 0.41mg 0.035mg Bran raw
Saturated Fat 1.328g 0.064g Green bean
Monounsaturated Fat 2.376g 0.011g Bran raw
Polyunsaturated fat 2.766g 0.145g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Green bean
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
46%
Bran raw
24%
Green bean
Minerals Daily Need Coverage Score
195%
Bran raw
14%
Green bean

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 1.264g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.18g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.