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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.
  • The glycemic index of bran raw is higher.

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.
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +840%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +168.2%
Contains more IronIron +425.2%
Contains more CopperCopper +484.1%
Contains more ZincZinc +1195.8%
Contains more PhosphorusPhosphorus +1831.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2506.5%
Contains more SeleniumSelenium +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.
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +146.3%
Contains more Vitamin B1Vitamin B1 +1326.8%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +27.2%
Contains more Vitamin B5Vitamin B5 +564%
Contains more Vitamin B6Vitamin B6 +17%
Contains more FolateFolate +57.6%
Contains more CholineCholine +110.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1243.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Green bean raw DV% diff.
Manganese 5.63mg 0.216mg 235%
Phosphorus 734mg 38mg 99%
Vitamin B1 1.17mg 0.082mg 91%
Selenium 45.2µg 0.6µg 81%
Iron 5.41mg 1.03mg 55%
Fiber 15.4g 2.7g 51%
Magnesium 235mg 25mg 50%
Copper 0.403mg 0.069mg 37%
Vitamin K 3.2µg 43µg 33%
Protein 17.3g 1.83g 31%
Zinc 3.11mg 0.24mg 26%
Vitamin B5 1.494mg 0.225mg 25%
Carbs 66.22g 6.97g 20%
Polyunsaturated fat 2.766g 0.113g 18%
Vitamin C 0mg 12.2mg 14%
Calories 246kcal 31kcal 11%
Fats 7.03g 0.22g 10%
Potassium 566mg 211mg 10%
Vitamin B2 0.22mg 0.104mg 9%
Saturated fat 1.328g 0.05g 6%
Monounsaturated fat 2.376g 0.01g 6%
Folate 52µg 33µg 5%
Vitamin E 1.01mg 0.41mg 4%
Vitamin A 0µg 35µg 4%
Choline 32.2mg 15.3mg 3%
Fructose 1.39g 2%
Vitamin B6 0.165mg 0.141mg 2%
Calcium 58mg 37mg 2%
Vitamin B3 0.934mg 0.734mg 1%
Net carbs 50.82g 4.27g N/A
Sugar 1.45g 3.26g N/A
Starch 0.88g 0%
Sodium 4mg 6mg 0%
Tryptophan 0.335mg 0.019mg 0%
Threonine 0.502mg 0.079mg 0%
Isoleucine 0.668mg 0.066mg 0%
Leucine 1.374mg 0.112mg 0%
Lysine 0.76mg 0.088mg 0%
Methionine 0.335mg 0.022mg 0%
Phenylalanine 0.908mg 0.067mg 0%
Valine 0.964mg 0.09mg 0%
Histidine 0.41mg 0.034mg 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
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 ProteinProtein +845.4%
Contains more FatsFats +3095.5%
Contains more CarbsCarbs +850.1%
Contains more OtherOther +339.4%
Contains more WaterWater +1278.9%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +23660%
Contains more Poly. FatPolyunsaturated fat +2347.8%
Contains less Sat. FatSaturated fat -96.2%

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. 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.