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Bran vs. Baked beans — In-Depth Nutrition Comparison

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How are bran and baked beans different?

  • Bran is higher in manganese; however, baked beans are richer in iron, fiber, folate, copper, potassium, calcium, and monounsaturated fat.
  • Daily need coverage for manganese for bran is 31% higher.
  • Bran has less saturated fat.
  • Baked beans have a lower glycemic index (40) than bran (56).

Oat bran, cooked and Beans, baked, home prepared are the varieties used in this article.

Infographic

Bran vs Baked beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +278%
Contains more SeleniumSelenium +35.1%
Contains more CalciumCalcium +510%
Contains more PotassiumPotassium +289.1%
Contains more IronIron +126.1%
Contains more CopperCopper +140.9%
Contains more ZincZinc +37.7%
~equal in Magnesium ~43mg
~equal in Phosphorus ~109mg

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
2
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +44.1%
Contains more Vitamin B3Vitamin B3 +183.3%
Contains more Vitamin B6Vitamin B6 +260%
Contains more FolateFolate +700%
~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 Baked beans DV% diff.
Manganese 0.964mg 0.255mg 31%
Sodium 1mg 422mg 18%
Iron 0.88mg 1.99mg 14%
Fiber 2.6g 5.5g 12%
Folate 6µg 48µg 11%
Copper 0.066mg 0.159mg 10%
Potassium 92mg 358mg 8%
Saturated fat 0.163g 1.948g 8%
Fats 0.86g 5.15g 7%
Calories 40kcal 155kcal 6%
Protein 3.21g 5.54g 5%
Calcium 10mg 61mg 5%
Vitamin B6 0.025mg 0.09mg 5%
Monounsaturated fat 0.291g 2.133g 5%
Selenium 7.7µg 5.7µg 4%
Carbs 11.44g 21.63g 3%
Polyunsaturated fat 0.339g 0.74g 3%
Vitamin B3 0.144mg 0.408mg 2%
Vitamin B1 0.16mg 0.136mg 2%
Zinc 0.53mg 0.73mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B2 0.034mg 0.049mg 1%
Phosphorus 119mg 109mg 1%
Vitamin B5 0.217mg 0.155mg 1%
Magnesium 40mg 43mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 8.84g 16.13g N/A
Tryptophan 0.057mg 0.067mg 0%
Threonine 0.086mg 0.228mg 0%
Isoleucine 0.114mg 0.242mg 0%
Leucine 0.235mg 0.428mg 0%
Lysine 0.13mg 0.379mg 0%
Methionine 0.057mg 0.086mg 0%
Phenylalanine 0.155mg 0.287mg 0%
Valine 0.165mg 0.282mg 0%
Histidine 0.07mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +28.9%
Contains more ProteinProtein +72.6%
Contains more FatsFats +498.8%
Contains more CarbsCarbs +89.1%
Contains more OtherOther +412.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +633%
Contains more Poly. FatPolyunsaturated fat +118.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.