Bran vs. Beans — In-Depth Nutrition Comparison
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Summary of differences between bran and beans
- Bran has more iron and selenium; however, beans are higher in copper, fiber, vitamin B6, zinc, and potassium.
- Beans cover your daily need for copper, 16% more than bran.
- Bran has 3 times more iron than beans. While bran has 0.88mg of iron, beans have 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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.964mg | 42% | |
| Copper | 0.066mg | 0.206mg | 16% |
| Fiber | 2.6g | 5.5g | 12% |
| Zinc | 0.53mg | 1.4mg | 8% |
| Vitamin B6 | 0.025mg | 0.13mg | 8% |
| Iron | 0.88mg | 0.29mg | 7% |
| Selenium | 7.7µg | 4.5µg | 6% |
| Potassium | 92mg | 296mg | 6% |
| Choline | 30.8mg | 6% | |
| Folate | 6µg | 24µg | 5% |
| Calcium | 10mg | 50mg | 4% |
| Vitamin B5 | 0.217mg | 4% | |
| Protein | 3.21g | 4.8g | 3% |
| Calories | 40kcal | 105kcal | 3% |
| Carbs | 11.44g | 20.49g | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Phosphorus | 119mg | 104mg | 2% |
| Magnesium | 40mg | 32mg | 2% |
| Vitamin B2 | 0.034mg | 0.06mg | 2% |
| Vitamin B3 | 0.144mg | 0.43mg | 2% |
| Vitamin K | 0.8µg | 1% | |
| Monounsaturated fat | 0.291g | 0.035g | 1% |
| Polyunsaturated fat | 0.339g | 0.172g | 1% |
| Vitamin B1 | 0.16mg | 0.15mg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin A | 0µg | 5µg | 1% |
| Fats | 0.86g | 0.4g | 1% |
| Net carbs | 8.84g | 14.99g | N/A |
| Sugar | 7.78g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Saturated fat | 0.163g | 0.103g | 0% |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% |
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% |
