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  6. Bran raw vs. Refried beans

Bran raw vs. Refried beans — In-Depth Nutrition Comparison

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What are the main differences between bran raw and refried beans?

  • Refried beans have less manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, vitamin B5, and zinc than bran raw.
  • Bran raw's daily need coverage for manganese is 232% higher.
  • Bran raw has 15 times more vitamin B1 than refried beans. Bran raw has 1.17mg of vitamin B1, while refried beans have 0.076mg.
  • Refried beans have a lower glycemic index than bran raw.

We used Oat bran, raw and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Bran raw vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +571.4%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +77.4%
Contains more IronIron +275.7%
Contains more CopperCopper +212.4%
Contains more ZincZinc +436.2%
Contains more PhosphorusPhosphorus +697.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +1848.1%
Contains more SeleniumSelenium +679.3%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +1022.2%
Contains more Vitamin B1Vitamin B1 +1439.5%
Contains more Vitamin B2Vitamin B2 +178.5%
Contains more Vitamin B3Vitamin B3 +154.5%
Contains more Vitamin B5Vitamin B5 +690.5%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin KVitamin K +52.4%
Contains more FolateFolate +372.7%
Contains more CholineCholine +51.9%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Refried beans DV% diff.
Manganese 5.63mg 0.289mg 232%
Phosphorus 734mg 92mg 92%
Vitamin B1 1.17mg 0.076mg 91%
Selenium 45.2µg 5.8µg 72%
Iron 5.41mg 1.44mg 50%
Magnesium 235mg 35mg 48%
Fiber 15.4g 3.7g 47%
Copper 0.403mg 0.129mg 30%
Vitamin B5 1.494mg 0.189mg 26%
Protein 17.3g 4.98g 25%
Zinc 3.11mg 0.58mg 23%
Histidine 0.41mg 153mg 22%
Carbs 66.22g 13.55g 18%
Sodium 4mg 370mg 16%
Polyunsaturated fat 2.766g 0.543g 15%
Vitamin B2 0.22mg 0.079mg 11%
Folate 52µg 11µg 10%
Fats 7.03g 2.01g 8%
Calories 246kcal 90kcal 8%
Potassium 566mg 319mg 7%
Vitamin C 0mg 6mg 7%
Vitamin E 1.01mg 0.09mg 6%
Vitamin B6 0.165mg 0.103mg 5%
Monounsaturated fat 2.376g 0.601g 4%
Vitamin B3 0.934mg 0.367mg 4%
Calcium 58mg 29mg 3%
Saturated fat 1.328g 0.631g 3%
Starch 7.43g 3%
Choline 32.2mg 21.2mg 2%
Vitamin K 3.2µg 2.1µg 1%
Net carbs 50.82g 9.85g N/A
Sugar 1.45g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.335mg 0.065mg 0%
Threonine 0.502mg 0.231mg 0%
Isoleucine 0.668mg 0.242mg 0%
Leucine 1.374mg 0.438mg 0%
Lysine 0.76mg 0.377mg 0%
Methionine 0.335mg 0.083mg 0%
Phenylalanine 0.908mg 0.297mg 0%
Valine 0.964mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +247.4%
Contains more FatsFats +249.8%
Contains more CarbsCarbs +388.7%
Contains more OtherOther +69.6%
Contains more WaterWater +1087%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +295.3%
Contains more Poly. FatPolyunsaturated fat +409.4%
Contains less Sat. FatSaturated fat -52.5%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.