Bran vs. Bean — In-Depth Nutrition Comparison
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Summary of differences between bran and bean
- Bran has more iron and selenium; however, bean is higher in copper, fiber, vitamin B6, zinc, and potassium.
- Bean covers your daily need for copper 16% more than bran.
- Bran has 3 times more Iron than bean. While bran has 0.88mg of Iron, bean has only 0.29mg.
- The glycemic index of bran is higher.
These are the specific foods used in this comparison Oat bran, cooked and Beans, baked, canned, no salt added.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +25% |
| Contains more IronIron | +203.4% |
| Contains more PhosphorusPhosphorus | +14.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +71.1% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +221.7% |
| Contains more CopperCopper | +212.1% |
| Contains more ZincZinc | +164.2% |
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.
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +76.5% |
| Contains more Vitamin B3Vitamin B3 | +198.6% |
| Contains more Vitamin B6Vitamin B6 | +420% |
| Contains more FolateFolate | +300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +115% |
| Contains more WaterWater | +15.7% |
| Contains more ProteinProtein | +49.5% |
| Contains more CarbsCarbs | +79.1% |
| Contains more OtherOther | +249% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +731.4% |
| Contains more Poly. FatPolyunsaturated fat | +97.1% |
| Contains less Sat. FatSaturated Fat | -36.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 40kcal | 105kcal |
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| Protein | 3.21g | 4.8g |
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| Fats | 0.86g | 0.4g |
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| Vitamin C | 0mg | 3.1mg |
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| Net carbs | 8.84g | 14.99g |
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| Carbs | 11.44g | 20.49g |
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| Magnesium | 40mg | 32mg |
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| Calcium | 10mg | 50mg |
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| Potassium | 92mg | 296mg |
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| Iron | 0.88mg | 0.29mg |
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| Sugar | 7.78g |
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| Fiber | 2.6g | 5.5g |
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| Copper | 0.066mg | 0.206mg |
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| Zinc | 0.53mg | 1.4mg |
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| Phosphorus | 119mg | 104mg |
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| Sodium | 1mg | 1mg | |
| Vitamin A | 0IU | 106IU |
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| Vitamin A | 0µg | 5µg |
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| Vitamin E | 0.15mg |
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| Manganese | 0.964mg |
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| Selenium | 7.7µg | 4.5µg |
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| Vitamin B1 | 0.16mg | 0.15mg |
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| Vitamin B2 | 0.034mg | 0.06mg |
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| Vitamin B3 | 0.144mg | 0.43mg |
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| Vitamin B5 | 0.217mg |
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| Vitamin B6 | 0.025mg | 0.13mg |
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| Vitamin K | 0.8µg |
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| Folate | 6µg | 24µg |
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| Choline | 30.8mg |
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| Saturated Fat | 0.163g | 0.103g |
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| Monounsaturated Fat | 0.291g | 0.035g |
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| Polyunsaturated fat | 0.339g | 0.172g |
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| Tryptophan | 0.057mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.235mg |
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| Lysine | 0.13mg |
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| Methionine | 0.057mg |
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| Phenylalanine | 0.155mg |
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| Valine | 0.165mg |
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| Histidine | 0.07mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
11%
Minerals Daily Need Coverage Score
33%
25%
Comparison summary
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 7.78g)
Which food is cheaper?
Bran is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Bean is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Bean is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food is richer in minerals?
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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.