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  6. Bran vs. Adzuki bean

Bran vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the main differences between bran and adzuki bean?

  • Bran is richer in manganese and selenium, yet adzuki bean is richer in folate, copper, fiber, iron, potassium, zinc, phosphorus, and vitamin B6.
  • Adzuki bean's daily need coverage for folate is 29% higher.
  • Bran has 6 times more selenium than adzuki bean. Bran has 7.7µg of selenium, while adzuki bean has 1.2µg.
  • Adzuki bean has a lower glycemic index than bran.

We used Oat bran, cooked and Beans, adzuki, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Bran vs Adzuki 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +68.2%
Contains more SeleniumSelenium +541.7%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +478.3%
Contains more IronIron +127.3%
Contains more CopperCopper +351.5%
Contains more ZincZinc +234%
Contains more PhosphorusPhosphorus +41.2%

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.
Bran
Bran
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin B2Vitamin B2 +88.2%
Contains more Vitamin B3Vitamin B3 +397.9%
Contains more Vitamin B5Vitamin B5 +98.2%
Contains more Vitamin B6Vitamin B6 +284%
Contains more FolateFolate +1916.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Adzuki bean DV% diff.
Folate 6µg 121µg 29%
Copper 0.066mg 0.298mg 26%
Fiber 2.6g 7.3g 19%
Manganese 0.964mg 0.573mg 17%
Iron 0.88mg 2mg 14%
Potassium 92mg 532mg 13%
Selenium 7.7µg 1.2µg 12%
Zinc 0.53mg 1.77mg 11%
Protein 3.21g 7.52g 9%
Phosphorus 119mg 168mg 7%
Vitamin B6 0.025mg 0.096mg 5%
Vitamin B3 0.144mg 0.717mg 4%
Vitamin B5 0.217mg 0.43mg 4%
Carbs 11.44g 24.77g 4%
Vitamin B1 0.16mg 0.115mg 4%
Calories 40kcal 128kcal 4%
Magnesium 40mg 52mg 3%
Polyunsaturated fat 0.339g 0.021g 2%
Vitamin B2 0.034mg 0.064mg 2%
Calcium 10mg 28mg 2%
Saturated fat 0.163g 0.036g 1%
Monounsaturated fat 0.291g 0.009g 1%
Fats 0.86g 0.1g 1%
Net carbs 8.84g 17.47g N/A
Sodium 1mg 8mg 0%
Tryptophan 0.057mg 0.072mg 0%
Threonine 0.086mg 0.255mg 0%
Isoleucine 0.114mg 0.3mg 0%
Leucine 0.235mg 0.632mg 0%
Lysine 0.13mg 0.567mg 0%
Methionine 0.057mg 0.079mg 0%
Phenylalanine 0.155mg 0.398mg 0%
Valine 0.165mg 0.387mg 0%
Histidine 0.07mg 0.198mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more FatsFats +760%
Contains more WaterWater +26.7%
Contains more ProteinProtein +134.3%
Contains more CarbsCarbs +116.5%
Contains more OtherOther +169.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated fat +3133.3%
Contains more Poly. FatPolyunsaturated fat +1514.3%
Contains less Sat. FatSaturated fat -77.9%

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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/168873/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.