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Bran vs Adzuki bean - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Potassium - 532
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
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%
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%
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%

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
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
Starch g g
Fructose g g
Sugar 1.45g g 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
Vitamin A 0IU 6IU Adzuki bean
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
Vitamin K 3.2µg µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g 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

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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
16
Adzuki bean
Mineral Summary Score
122
Bran
49
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
45%
Adzuki bean
Carbohydrates
66%
Bran
25%
Adzuki bean
Fats
32%
Bran
0%
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

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/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.