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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 than Baked beans in Manganese, Phosphorus, Vitamin B1, Selenium, Magnesium, Iron, Fiber, Copper, Vitamin B5, and Zinc.
  • Bran covers your daily need of Manganese 234% more than Baked beans.
  • Bran contains 10 times more Vitamin B5 than Baked beans. Bran contains 1.494mg of Vitamin B5, while Baked beans contain 0.155mg.

Oat bran, raw and Beans, baked, home prepared types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +171.9%
Contains more Magnesium +446.5%
Contains more Phosphorus +573.4%
Contains more Potassium +58.1%
Contains less Sodium -99.1%
Contains more Zinc +326%
Contains more Copper +153.5%
Equal in Calcium - 61
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains more Iron +171.9%
Contains more Magnesium +446.5%
Contains more Phosphorus +573.4%
Contains more Potassium +58.1%
Contains less Sodium -99.1%
Contains more Zinc +326%
Contains more Copper +153.5%
Equal in Calcium - 61

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
8
:
Contains more Vitamin B1 +760.3%
Contains more Vitamin B2 +349%
Contains more Vitamin B3 +128.9%
Contains more Vitamin B5 +863.9%
Contains more Vitamin B6 +83.3%
Contains more Vitamin C +∞%
Equal in Folate - 48
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 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin B1 +760.3%
Contains more Vitamin B2 +349%
Contains more Vitamin B3 +128.9%
Contains more Vitamin B5 +863.9%
Contains more Vitamin B6 +83.3%
Contains more Vitamin C +∞%
Equal in Folate - 48

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok

All nutrients comparison - raw data values

Nutrient Bran Baked beans Opinion
Net carbs 50.82g 16.13g Bran
Protein 17.3g 5.54g Bran
Fats 7.03g 5.15g Bran
Carbs 66.22g 21.63g Bran
Calories 246kcal 155kcal Bran
Starch g g
Fructose g g
Sugar 1.45g g Baked beans
Fiber 15.4g 5.5g Bran
Calcium 58mg 61mg Baked beans
Iron 5.41mg 1.99mg Bran
Magnesium 235mg 43mg Bran
Phosphorus 734mg 109mg Bran
Potassium 566mg 358mg Bran
Sodium 4mg 422mg Bran
Zinc 3.11mg 0.73mg Bran
Copper 0.403mg 0.159mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.1mg Baked beans
Vitamin B1 1.17mg 0.136mg Bran
Vitamin B2 0.22mg 0.049mg Bran
Vitamin B3 0.934mg 0.408mg Bran
Vitamin B5 1.494mg 0.155mg Bran
Vitamin B6 0.165mg 0.09mg Bran
Folate 52µg 48µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.067mg Bran
Threonine 0.502mg 0.228mg Bran
Isoleucine 0.668mg 0.242mg Bran
Leucine 1.374mg 0.428mg Bran
Lysine 0.76mg 0.379mg Bran
Methionine 0.335mg 0.086mg Bran
Phenylalanine 0.908mg 0.287mg Bran
Valine 0.964mg 0.282mg Bran
Histidine 0.41mg 0.153mg Bran
Cholesterol 0mg 5mg Bran
Trans Fat g 0g Bran
Saturated Fat 1.328g 1.948g Bran
Monounsaturated Fat 2.376g 2.133g Bran
Polyunsaturated fat 2.766g 0.74g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Baked beans
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
10
Baked beans
Mineral Summary Score
122
Bran
41
Baked beans

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
33%
Baked beans
Carbohydrates
66%
Bran
22%
Baked beans
Fats
32%
Bran
24%
Baked beans

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 418mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.62g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.8)
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?
Baked beans
Baked beans is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 16)

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. 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.