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Bran vs Bean - In-Depth Nutrition Comparison

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A recap on differences between Bran and Bean

  • Bran has more Manganese, Phosphorus, Vitamin B1, Selenium, Vitamin B5, and Magnesium, however Bean is higher in Folate, Copper, Potassium, and Vitamin B6.
  • Bran covers your daily Manganese needs 195% more than Bean.
  • Bean contains 2 times less Vitamin B5 than Bran. Bran contains 1.494mg of Vitamin B5, while Bean contains 0.785mg.

Food varieties used in this article are Oat bran, raw and Beans, pinto, mature seeds, raw.

Infographic

Bran vs Bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
5
:
3
Bean
Contains more Magnesium +33.5%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Contains more Zinc +36.4%
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Equal in Iron - 5.07
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Magnesium +33.5%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Contains more Zinc +36.4%
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Equal in Iron - 5.07

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
5
Bean
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Folate +909.6%
Contains more Vitamin K +75%
Equal in Vitamin B2 - 0.212
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin E +381%
Contains more Vitamin B1 +64.1%
Contains more Vitamin B5 +90.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +187.3%
Contains more Folate +909.6%
Contains more Vitamin K +75%
Equal in Vitamin B2 - 0.212

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Bean Opinion
Net carbs 50.82g 47.05g Bran
Protein 17.3g 21.42g Bean
Fats 7.03g 1.23g Bran
Carbs 66.22g 62.55g Bran
Calories 246kcal 347kcal Bean
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar 1.45g 2.11g Bran
Fiber 15.4g 15.5g Bean
Calcium 58mg 113mg Bean
Iron 5.41mg 5.07mg Bran
Magnesium 235mg 176mg Bran
Phosphorus 734mg 411mg Bran
Potassium 566mg 1393mg Bean
Sodium 4mg 12mg Bran
Zinc 3.11mg 2.28mg Bran
Copper 0.403mg 0.893mg Bean
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.21mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 1.17mg 0.713mg Bran
Vitamin B2 0.22mg 0.212mg Bran
Vitamin B3 0.934mg 1.174mg Bean
Vitamin B5 1.494mg 0.785mg Bran
Vitamin B6 0.165mg 0.474mg Bean
Folate 52µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 5.6µg Bean
Tryptophan 0.335mg 0.237mg Bran
Threonine 0.502mg 0.81mg Bean
Isoleucine 0.668mg 0.871mg Bean
Leucine 1.374mg 1.558mg Bean
Lysine 0.76mg 1.356mg Bean
Methionine 0.335mg 0.259mg Bran
Phenylalanine 0.908mg 1.095mg Bean
Valine 0.964mg 0.998mg Bean
Histidine 0.41mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.235g Bean
Monounsaturated Fat 2.376g 0.229g Bran
Polyunsaturated fat 2.766g 0.407g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
70
Bean
Mineral Summary Score
122
Bran
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
129%
Bean
Carbohydrates
66%
Bran
63%
Bean
Fats
32%
Bran
6%
Bean

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.093g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 23)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.