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  6. Bran vs. Adzuki bean

Bran vs. Adzuki bean — In-Depth Nutrition Comparison

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A recap on differences between Bran and Adzuki bean

  • Bran has less Folate, Copper, Iron, Zinc, Fiber, Phosphorus, Potassium, Manganese, Vitamin B5, and Vitamin B6.
  • Adzuki bean covers your daily Folate needs 154% more than Bran.

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

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
2
:
8
Adzuki bean
Adzuki bean
Contains less Sodium -80%
Contains more Selenium +148.4%
Contains more Calcium +560%
Contains more Iron +465.9%
Contains more Magnesium +217.5%
Contains more Phosphorus +220.2%
Contains more Potassium +1263%
Contains more Zinc +850.9%
Contains more Copper +1557.6%
Contains more Manganese +79.5%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Contains less Sodium -80%
Contains more Selenium +148.4%
Contains more Calcium +560%
Contains more Iron +465.9%
Contains more Magnesium +217.5%
Contains more Phosphorus +220.2%
Contains more Potassium +1263%
Contains more Zinc +850.9%
Contains more Copper +1557.6%
Contains more Manganese +79.5%

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
0
:
7
Adzuki bean
Adzuki bean
Contains more Vitamin A +∞%
Contains more Vitamin B1 +184.4%
Contains more Vitamin B2 +547.1%
Contains more Vitamin B3 +1726.4%
Contains more Vitamin B5 +577.9%
Contains more Vitamin B6 +1304%
Contains more Folate +10266.7%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
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 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +184.4%
Contains more Vitamin B2 +547.1%
Contains more Vitamin B3 +1726.4%
Contains more Vitamin B5 +577.9%
Contains more Vitamin B6 +1304%
Contains more Folate +10266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Adzuki bean
Adzuki bean
Contains more Fats +62.3%
Contains more Water +525%
Contains more Protein +519%
Contains more Carbs +449.8%
Contains more Other +565.3%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more Fats +62.3%
Contains more Water +525%
Contains more Protein +519%
Contains more Carbs +449.8%
Contains more Other +565.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
3
:
0
Adzuki bean
Adzuki bean
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +482%
Contains more Polyunsaturated fat +200%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +482%
Contains more Polyunsaturated fat +200%

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 Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Adzuki bean Opinion
Net carbs 8.84g 50.2g Adzuki bean
Protein 3.21g 19.87g Adzuki bean
Fats 0.86g 0.53g Bran
Carbs 11.44g 62.9g Adzuki bean
Calories 40kcal 329kcal Adzuki bean
Fiber 2.6g 12.7g Adzuki bean
Calcium 10mg 66mg Adzuki bean
Iron 0.88mg 4.98mg Adzuki bean
Magnesium 40mg 127mg Adzuki bean
Phosphorus 119mg 381mg Adzuki bean
Potassium 92mg 1254mg Adzuki bean
Sodium 1mg 5mg Bran
Zinc 0.53mg 5.04mg Adzuki bean
Copper 0.066mg 1.094mg Adzuki bean
Manganese 0.964mg 1.73mg Adzuki bean
Selenium 7.7µg 3.1µg Bran
Vitamin A 0IU 17IU Adzuki bean
Vitamin A RAE 0µg 1µg Adzuki bean
Vitamin B1 0.16mg 0.455mg Adzuki bean
Vitamin B2 0.034mg 0.22mg Adzuki bean
Vitamin B3 0.144mg 2.63mg Adzuki bean
Vitamin B5 0.217mg 1.471mg Adzuki bean
Vitamin B6 0.025mg 0.351mg Adzuki bean
Folate 6µg 622µg Adzuki bean
Tryptophan 0.057mg 0.191mg Adzuki bean
Threonine 0.086mg 0.674mg Adzuki bean
Isoleucine 0.114mg 0.791mg Adzuki bean
Leucine 0.235mg 1.668mg Adzuki bean
Lysine 0.13mg 1.497mg Adzuki bean
Methionine 0.057mg 0.21mg Adzuki bean
Phenylalanine 0.155mg 1.052mg Adzuki bean
Valine 0.165mg 1.023mg Adzuki bean
Histidine 0.07mg 0.524mg Adzuki bean
Saturated Fat 0.163g 0.191g Bran
Monounsaturated Fat 0.291g 0.05g Bran
Polyunsaturated fat 0.339g 0.113g 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

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
6%
Bran
71%
Adzuki bean
Minerals Daily Need Coverage Score
33%
Bran
132%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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/168873/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.