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  6. Bran raw vs. Green bean raw

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

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A recap on differences between Bran raw and Green bean raw

  • Bran raw has more Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, and Zinc, however, Green bean raw is higher in Vitamin K.
  • Bran raw covers your daily Manganese needs 235% more than Green bean raw.
  • Green bean raw contains 75 times less Selenium than Bran raw. Bran raw contains 45.2µg of Selenium, while Green bean raw contains 0.6µg.

Food varieties used in this article are Oat bran, raw and Beans, snap, green, raw.

Infographic

Bran raw vs Green 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.
Bran raw
Bran raw
10
:
0
Green bean raw
Green bean raw
Contains more Calcium +56.8%
Contains more Iron +425.2%
Contains more Magnesium +840%
Contains more Phosphorus +1831.6%
Contains more Potassium +168.2%
Contains less Sodium -33.3%
Contains more Zinc +1195.8%
Contains more Copper +484.1%
Contains more Manganese +2506.5%
Contains more Selenium +7433.3%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Calcium +56.8%
Contains more Iron +425.2%
Contains more Magnesium +840%
Contains more Phosphorus +1831.6%
Contains more Potassium +168.2%
Contains less Sodium -33.3%
Contains more Zinc +1195.8%
Contains more Copper +484.1%
Contains more Manganese +2506.5%
Contains more Selenium +7433.3%

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 raw
Green bean raw
Contains more Vitamin E +146.3%
Contains more Vitamin B1 +1326.8%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +27.2%
Contains more Vitamin B5 +564%
Contains more Vitamin B6 +17%
Contains more Folate +57.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +1243.8%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin E +146.3%
Contains more Vitamin B1 +1326.8%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +27.2%
Contains more Vitamin B5 +564%
Contains more Vitamin B6 +17%
Contains more Folate +57.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +1243.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Green bean raw
Green bean raw
Contains more Protein +845.4%
Contains more Fats +3095.5%
Contains more Carbs +850.1%
Contains more Other +339.4%
Contains more Water +1278.9%
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 raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more Protein +845.4%
Contains more Fats +3095.5%
Contains more Carbs +850.1%
Contains more Other +339.4%
Contains more Water +1278.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Green bean raw
Green bean raw
Contains more Monounsaturated Fat +23660%
Contains more Polyunsaturated fat +2347.8%
Contains less Saturated Fat -96.2%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +23660%
Contains more Polyunsaturated fat +2347.8%
Contains less Saturated Fat -96.2%

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 raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium 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 raw Opinion
Net carbs 50.82g 4.27g Bran raw
Protein 17.3g 1.83g Bran raw
Fats 7.03g 0.22g Bran raw
Carbs 66.22g 6.97g Bran raw
Calories 246kcal 31kcal Bran raw
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 1.45g 3.26g Bran raw
Fiber 15.4g 2.7g Bran raw
Calcium 58mg 37mg Bran raw
Iron 5.41mg 1.03mg Bran raw
Magnesium 235mg 25mg Bran raw
Phosphorus 734mg 38mg Bran raw
Potassium 566mg 211mg Bran raw
Sodium 4mg 6mg Bran raw
Zinc 3.11mg 0.24mg Bran raw
Copper 0.403mg 0.069mg Bran raw
Manganese 5.63mg 0.216mg Bran raw
Selenium 45.2µg 0.6µg Bran raw
Vitamin A 0IU 690IU Green bean raw
Vitamin A RAE 0µg 35µg Green bean raw
Vitamin E 1.01mg 0.41mg Bran raw
Vitamin C 0mg 12.2mg Green bean raw
Vitamin B1 1.17mg 0.082mg Bran raw
Vitamin B2 0.22mg 0.104mg Bran raw
Vitamin B3 0.934mg 0.734mg Bran raw
Vitamin B5 1.494mg 0.225mg Bran raw
Vitamin B6 0.165mg 0.141mg Bran raw
Folate 52µg 33µg Bran raw
Vitamin K 3.2µg 43µg Green bean raw
Tryptophan 0.335mg 0.019mg Bran raw
Threonine 0.502mg 0.079mg Bran raw
Isoleucine 0.668mg 0.066mg Bran raw
Leucine 1.374mg 0.112mg Bran raw
Lysine 0.76mg 0.088mg Bran raw
Methionine 0.335mg 0.022mg Bran raw
Phenylalanine 0.908mg 0.067mg Bran raw
Valine 0.964mg 0.09mg Bran raw
Histidine 0.41mg 0.034mg Bran raw
Saturated Fat 1.328g 0.05g Green bean raw
Monounsaturated Fat 2.376g 0.01g Bran raw
Polyunsaturated fat 2.766g 0.113g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Green 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
46%
Bran raw
27%
Green bean raw
Minerals Daily Need Coverage Score
195%
Bran raw
16%
Green bean raw

Comparison summary

Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 1.278g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 1.81g)
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 - $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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.