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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
Bran
7
:
Contains more Iron +171.9%
Contains more Potassium +58.1%
Contains more Magnesium +446.5%
Contains more Copper +153.5%
Contains more Zinc +326%
Contains more Phosphorus +573.4%
Contains less Sodium -99.1%
Equal in Calcium - 61
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 19% 32% 31% 53% 20% 47% 56%
Contains more Iron +171.9%
Contains more Potassium +58.1%
Contains more Magnesium +446.5%
Contains more Copper +153.5%
Contains more Zinc +326%
Contains more Phosphorus +573.4%
Contains less Sodium -99.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 0% 0% 34% 12% 8% 10% 21% 0% 0% 36%
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 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 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 Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 418mg)
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)

All nutrients comparison - raw data values

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

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.