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Bran vs Adzuki bean - In-Depth Nutrition Comparison

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The main differences between Bran and Adzuki bean

  • Bran has more Manganese, Selenium, Vitamin B1, Phosphorus, and Magnesium, however Adzuki bean has more Folate, Copper, Potassium, Zinc, and Vitamin B6.
  • Daily need coverage for Manganese from Bran is 170% higher.
  • Adzuki bean has 15 times less Selenium than Bran. Bran has 45.2µg of Selenium, while Adzuki bean has 3.1µg.

Food types used in this article are Oat bran, raw and Beans, adzuki, mature seeds, raw.

Infographic

Bran vs Adzuki 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
Contains more Magnesium +85%
Contains more Phosphorus +92.7%
Contains less Sodium -20%
Contains more Calcium +13.8%
Contains more Potassium +121.6%
Contains more Copper +171.5%
Contains more Zinc +62.1%
Equal in Iron - 4.98
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Contains more Magnesium +85%
Contains more Phosphorus +92.7%
Contains less Sodium -20%
Contains more Calcium +13.8%
Contains more Potassium +121.6%
Contains more Copper +171.5%
Contains more Zinc +62.1%
Equal in Iron - 4.98

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
:
Contains more Vitamin B1 +157.1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +181.6%
Contains more Vitamin B6 +112.7%
Contains more Folate +1096.2%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B5 - 1.471
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 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Contains more Vitamin B1 +157.1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +181.6%
Contains more Vitamin B6 +112.7%
Contains more Folate +1096.2%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B5 - 1.471

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
71
Adzuki bean
Mineral Summary Score
122
Bran
134
Adzuki 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
119%
Adzuki bean
Carbohydrates
66%
Bran
63%
Adzuki bean
Fats
32%
Bran
2%
Adzuki 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 Adzuki bean
Lower in Sodium ok
Lower in price ok
Lower in Sugar 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 Adzuki 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 contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 1.137g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 30)
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 Adzuki bean Opinion
Calories 246 329 Adzuki bean
Protein 17.3 19.87 Adzuki bean
Fats 7.03 0.53 Bran
Vitamin C 0 0
Carbs 66.22 62.9 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 4.98 Bran
Calcium 58 66 Adzuki bean
Potassium 566 1254 Adzuki bean
Magnesium 235 127 Bran
Sugar 1.45 Adzuki bean
Fiber 15.4 12.7 Bran
Copper 0.403 1.094 Adzuki bean
Zinc 3.11 5.04 Adzuki bean
Starch
Phosphorus 734 381 Bran
Sodium 4 5 Bran
Vitamin A 0 17 Adzuki bean
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.455 Bran
Vitamin B2 0.22 0.22
Vitamin B3 0.934 2.63 Adzuki bean
Vitamin B5 1.494 1.471 Bran
Vitamin B6 0.165 0.351 Adzuki bean
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 52 622 Adzuki bean
Trans Fat 0 Bran
Saturated Fat 1.328 0.191 Adzuki bean
Monounsaturated Fat 2.376 0.05 Bran
Polyunsaturated fat 2.766 0.113 Bran
Tryptophan 0.335 0.191 Bran
Threonine 0.502 0.674 Adzuki bean
Isoleucine 0.668 0.791 Adzuki bean
Leucine 1.374 1.668 Adzuki bean
Lysine 0.76 1.497 Adzuki bean
Methionine 0.335 0.21 Bran
Phenylalanine 0.908 1.052 Adzuki bean
Valine 0.964 1.023 Adzuki bean
Histidine 0.41 0.524 Adzuki bean
Fructose

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.