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  6. Bran vs. Bean

Bran vs. Bean — In-Depth Nutrition Comparison

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Important differences between Bran and Bean

  • Bean has less Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, Copper, Zinc, Vitamin B2, and Potassium.
  • Bran's daily need coverage for Phosphorus is 90% more.
  • Bran has 19 times more Iron than Bean. Bran has 5.41mg of Iron, while Bean has 0.29mg.

The food varieties used in the comparison are Oat bran, raw and Beans, baked, canned, no salt added.

Infographic

Bran vs Bean 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
Bran
9
:
1
Bean
Bean
Contains more Calcium +16%
Contains more Iron +1765.5%
Contains more Magnesium +634.4%
Contains more Phosphorus +605.8%
Contains more Potassium +91.2%
Contains more Zinc +122.1%
Contains more Copper +95.6%
Contains more Selenium +904.4%
Contains less Sodium -75%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +16%
Contains more Iron +1765.5%
Contains more Magnesium +634.4%
Contains more Phosphorus +605.8%
Contains more Potassium +91.2%
Contains more Zinc +122.1%
Contains more Copper +95.6%
Contains more Selenium +904.4%
Contains less Sodium -75%

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
Bran
8
:
2
Bean
Bean
Contains more Vitamin E +573.3%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +117.2%
Contains more Vitamin B6 +26.9%
Contains more Folate +116.7%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Bran
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +573.3%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +117.2%
Contains more Vitamin B6 +26.9%
Contains more Folate +116.7%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Bean
Bean
Contains more Protein +260.4%
Contains more Fats +1657.5%
Contains more Carbs +223.2%
Contains more Other +69.6%
Contains more Water +1008.4%
Bran
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +260.4%
Contains more Fats +1657.5%
Contains more Carbs +223.2%
Contains more Other +69.6%
Contains more Water +1008.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +6688.6%
Contains more Polyunsaturated fat +1508.1%
Contains less Saturated Fat -92.2%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +6688.6%
Contains more Polyunsaturated fat +1508.1%
Contains less Saturated Fat -92.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Bean Opinion
Net carbs 50.82g 14.99g Bran
Protein 17.3g 4.8g Bran
Fats 7.03g 0.4g Bran
Carbs 66.22g 20.49g Bran
Calories 246kcal 105kcal Bran
Sugar 1.45g 7.78g Bran
Fiber 15.4g 5.5g Bran
Calcium 58mg 50mg Bran
Iron 5.41mg 0.29mg Bran
Magnesium 235mg 32mg Bran
Phosphorus 734mg 104mg Bran
Potassium 566mg 296mg Bran
Sodium 4mg 1mg Bean
Zinc 3.11mg 1.4mg Bran
Copper 0.403mg 0.206mg Bran
Manganese 5.63mg Bran
Selenium 45.2µg 4.5µg Bran
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 1.01mg 0.15mg Bran
Vitamin C 0mg 3.1mg Bean
Vitamin B1 1.17mg 0.15mg Bran
Vitamin B2 0.22mg 0.06mg Bran
Vitamin B3 0.934mg 0.43mg Bran
Vitamin B5 1.494mg Bran
Vitamin B6 0.165mg 0.13mg Bran
Folate 52µg 24µg Bran
Vitamin K 3.2µg 0.8µg Bran
Tryptophan 0.335mg Bran
Threonine 0.502mg Bran
Isoleucine 0.668mg Bran
Leucine 1.374mg Bran
Lysine 0.76mg Bran
Methionine 0.335mg Bran
Phenylalanine 0.908mg Bran
Valine 0.964mg Bran
Histidine 0.41mg Bran
Saturated Fat 1.328g 0.103g Bean
Monounsaturated Fat 2.376g 0.035g Bran
Polyunsaturated fat 2.766g 0.172g 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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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
11%
Bean
Minerals Daily Need Coverage Score
195%
Bran
25%
Bean

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 6.33g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.225g)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.