Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Bran vs Cranberry bean - In-Depth Nutrition Comparison

Compare

Important differences between Bran and Cranberry bean

  • Bran has more Manganese, Selenium, Phosphorus, Vitamin B1, Magnesium, and Vitamin B5, however Cranberry bean has more Folate, Copper, Fiber, and Potassium.
  • Bran's daily need coverage for Manganese is 205% more.
  • Bran has 4 times more Selenium than Cranberry bean. Bran has 45.2µg of Selenium, while Cranberry bean has 12.7µg.

The food varieties used in the comparison are Oat bran, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Bran vs Cranberry 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 Magnesium +50.6%
Contains more Phosphorus +97.3%
Contains less Sodium -33.3%
Contains more Calcium +119%
Contains more Potassium +135.3%
Contains more Zinc +16.7%
Contains more Copper +97%
Equal in Iron - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Magnesium +50.6%
Contains more Phosphorus +97.3%
Contains less Sodium -33.3%
Contains more Calcium +119%
Contains more Potassium +135.3%
Contains more Zinc +16.7%
Contains more Copper +97%
Equal in Iron - 5

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
5
:
Contains more Vitamin B1 +56.6%
Contains more Vitamin B5 +99.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +87.3%
Contains more Folate +1061.5%
Equal in Vitamin B2 - 0.213
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% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B1 +56.6%
Contains more Vitamin B5 +99.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +87.3%
Contains more Folate +1061.5%
Equal in Vitamin B2 - 0.213

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 Cranberry bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Cranberry bean Opinion
Net carbs 50.82g 35.35g Bran
Protein 17.3g 23.03g Cranberry bean
Fats 7.03g 1.23g Bran
Carbs 66.22g 60.05g Bran
Calories 246kcal 335kcal Cranberry bean
Starch g g
Fructose g g
Sugar 1.45g g Cranberry bean
Fiber 15.4g 24.7g Cranberry bean
Calcium 58mg 127mg Cranberry bean
Iron 5.41mg 5mg Bran
Magnesium 235mg 156mg Bran
Phosphorus 734mg 372mg Bran
Potassium 566mg 1332mg Cranberry bean
Sodium 4mg 6mg Bran
Zinc 3.11mg 3.63mg Cranberry bean
Copper 0.403mg 0.794mg Cranberry bean
Vitamin A 0IU 2IU Cranberry bean
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.747mg Bran
Vitamin B2 0.22mg 0.213mg Bran
Vitamin B3 0.934mg 1.455mg Cranberry bean
Vitamin B5 1.494mg 0.748mg Bran
Vitamin B6 0.165mg 0.309mg Cranberry bean
Folate 52µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.273mg Bran
Threonine 0.502mg 0.969mg Cranberry bean
Isoleucine 0.668mg 1.017mg Cranberry bean
Leucine 1.374mg 1.838mg Cranberry bean
Lysine 0.76mg 1.58mg Cranberry bean
Methionine 0.335mg 0.346mg Cranberry bean
Phenylalanine 0.908mg 1.245mg Cranberry bean
Valine 0.964mg 1.205mg Cranberry bean
Histidine 0.41mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.316g Cranberry bean
Monounsaturated Fat 2.376g 0.106g Bran
Polyunsaturated fat 2.766g 0.527g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
69
Cranberry bean
Mineral Summary Score
122
Bran
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
66%
Bran
60%
Cranberry bean
Fats
32%
Bran
6%
Cranberry bean

Comparison summary

Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 1.012g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.