Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran
  5. Compare
  6. Bran vs. Adzuki bean

Bran vs. Adzuki bean — In-Depth Nutrition Comparison

Compare

A recap on differences between Bran and Adzuki bean

  • Bran has more Manganese, Vitamin B1, Phosphorus, Selenium, Magnesium, Iron, Fiber, Vitamin B5, and Zinc, however, Adzuki bean is higher in Folate.
  • Bran covers your daily Manganese needs 220% more than Adzuki bean.
  • Adzuki bean contains 38 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Adzuki bean contains 1.2µg.

Food varieties used in this article are Oat bran, raw and Beans, adzuki, mature seeds, cooked, boiled, without salt.

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
10
:
0
Adzuki bean
Adzuki bean
Contains more Calcium +107.1%
Contains more Iron +170.5%
Contains more Magnesium +351.9%
Contains more Phosphorus +336.9%
Contains less Sodium -50%
Contains more Zinc +75.7%
Contains more Copper +35.2%
Contains more Manganese +882.5%
Contains more Selenium +3666.7%
Equal in Potassium - 532
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Contains more Calcium +107.1%
Contains more Iron +170.5%
Contains more Magnesium +351.9%
Contains more Phosphorus +336.9%
Contains less Sodium -50%
Contains more Zinc +75.7%
Contains more Copper +35.2%
Contains more Manganese +882.5%
Contains more Selenium +3666.7%
Equal in Potassium - 532

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
7
:
2
Adzuki bean
Adzuki bean
Contains more Vitamin B1 +917.4%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +30.3%
Contains more Vitamin B5 +247.4%
Contains more Vitamin B6 +71.9%
Contains more Vitamin A +∞%
Contains more Folate +132.7%
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%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin B1 +917.4%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +30.3%
Contains more Vitamin B5 +247.4%
Contains more Vitamin B6 +71.9%
Contains more Vitamin A +∞%
Contains more Folate +132.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Adzuki bean
Adzuki bean
Contains more Protein +130.1%
Contains more Fats +6930%
Contains more Carbs +167.3%
Contains more Other +119.7%
Contains more Water +912.1%
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
Adzuki bean
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 Protein +130.1%
Contains more Fats +6930%
Contains more Carbs +167.3%
Contains more Other +119.7%
Contains more Water +912.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +26300%
Contains more Polyunsaturated fat +13071.4%
Contains less Saturated Fat -97.3%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +26300%
Contains more Polyunsaturated fat +13071.4%
Contains less Saturated Fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Adzuki bean Opinion
Net carbs 50.82g 17.47g Bran
Protein 17.3g 7.52g Bran
Fats 7.03g 0.1g Bran
Carbs 66.22g 24.77g Bran
Calories 246kcal 128kcal Bran
Sugar 1.45g Adzuki bean
Fiber 15.4g 7.3g Bran
Calcium 58mg 28mg Bran
Iron 5.41mg 2mg Bran
Magnesium 235mg 52mg Bran
Phosphorus 734mg 168mg Bran
Potassium 566mg 532mg Bran
Sodium 4mg 8mg Bran
Zinc 3.11mg 1.77mg Bran
Copper 0.403mg 0.298mg Bran
Manganese 5.63mg 0.573mg Bran
Selenium 45.2µg 1.2µg Bran
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 1.01mg Bran
Vitamin B1 1.17mg 0.115mg Bran
Vitamin B2 0.22mg 0.064mg Bran
Vitamin B3 0.934mg 0.717mg Bran
Vitamin B5 1.494mg 0.43mg Bran
Vitamin B6 0.165mg 0.096mg Bran
Folate 52µg 121µg Adzuki bean
Vitamin K 3.2µg Bran
Tryptophan 0.335mg 0.072mg Bran
Threonine 0.502mg 0.255mg Bran
Isoleucine 0.668mg 0.3mg Bran
Leucine 1.374mg 0.632mg Bran
Lysine 0.76mg 0.567mg Bran
Methionine 0.335mg 0.079mg Bran
Phenylalanine 0.908mg 0.398mg Bran
Valine 0.964mg 0.387mg Bran
Histidine 0.41mg 0.198mg Bran
Saturated Fat 1.328g 0.036g Adzuki bean
Monounsaturated Fat 2.376g 0.009g Bran
Polyunsaturated fat 2.766g 0.021g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Adzuki bean
Adzuki bean vs Kidney beans raw
Kidney beans raw
Adzuki bean
Adzuki bean vs Bean raw
Bean raw
Adzuki bean
Adzuki bean vs Cranberry bean raw
Cranberry bean raw

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
16%
Adzuki bean
Minerals Daily Need Coverage Score
195%
Bran
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
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 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 - 1.292g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 27)
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. 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.