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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 Zinc +36.4%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
Contains more Calcium +94.8%
Contains more Potassium +146.1%
Contains more Copper +121.6%
Equal in Iron - 5.07
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Magnesium +33.5%
Contains more Zinc +36.4%
Contains more Phosphorus +78.6%
Contains less Sodium -66.7%
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 Vitamin K +75%
Contains more Folate +909.6%
Equal in Vitamin B2 - 0.212
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
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 Vitamin K +75%
Contains more Folate +909.6%
Equal in Vitamin B2 - 0.212

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.