Bran vs. Cranberry beans — In-Depth Nutrition Comparison
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The main differences between bran and cranberry beans
- Bran has more manganese and selenium; however, cranberry beans has more folate, fiber, copper, iron, potassium, and zinc.
- Daily need coverage for folate for cranberry beans is 50% higher.
- Cranberry beans has 6 times less selenium than bran. Bran has 7.7µg of selenium, while cranberry beans has 1.3µg.
- Bran has a higher glycemic index than cranberry beans.
Food types used in this article are Oat bran, cooked and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.
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.
| Contains more ManganeseManganese | +160.5% |
| Contains more SeleniumSelenium | +492.3% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +320.7% |
| Contains more IronIron | +137.5% |
| Contains more CopperCopper | +250% |
| Contains more ZincZinc | +115.1% |
| Contains more PhosphorusPhosphorus | +13.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +31.3% |
| Contains more Vitamin B2Vitamin B2 | +102.9% |
| Contains more Vitamin B3Vitamin B3 | +257.6% |
| Contains more Vitamin B5Vitamin B5 | +10.6% |
| Contains more Vitamin B6Vitamin B6 | +224% |
| Contains more FolateFolate | +3350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 6µg | 207µg | 50% |
| Manganese | 0.964mg | 0.37mg | 26% |
| Fiber | 2.6g | 8.6g | 24% |
| Copper | 0.066mg | 0.231mg | 18% |
| Iron | 0.88mg | 2.09mg | 15% |
| Protein | 3.21g | 9.34g | 12% |
| Selenium | 7.7µg | 1.3µg | 12% |
| Potassium | 92mg | 387mg | 9% |
| Zinc | 0.53mg | 1.14mg | 6% |
| Calories | 40kcal | 136kcal | 5% |
| Vitamin B6 | 0.025mg | 0.081mg | 4% |
| Carbs | 11.44g | 24.46g | 4% |
| Calcium | 10mg | 50mg | 4% |
| Vitamin B1 | 0.16mg | 0.21mg | 4% |
| Vitamin B2 | 0.034mg | 0.069mg | 3% |
| Magnesium | 40mg | 50mg | 2% |
| Vitamin B3 | 0.144mg | 0.515mg | 2% |
| Phosphorus | 119mg | 135mg | 2% |
| Polyunsaturated fat | 0.339g | 0.199g | 1% |
| Monounsaturated fat | 0.291g | 0.04g | 1% |
| Fats | 0.86g | 0.46g | 1% |
| Net carbs | 8.84g | 15.86g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Vitamin B5 | 0.217mg | 0.24mg | 0% |
| Saturated fat | 0.163g | 0.119g | 0% |
| Tryptophan | 0.057mg | 0.111mg | 0% |
| Threonine | 0.086mg | 0.393mg | 0% |
| Isoleucine | 0.114mg | 0.412mg | 0% |
| Leucine | 0.235mg | 0.746mg | 0% |
| Lysine | 0.13mg | 0.641mg | 0% |
| Methionine | 0.057mg | 0.14mg | 0% |
| Phenylalanine | 0.155mg | 0.505mg | 0% |
| Valine | 0.165mg | 0.489mg | 0% |
| Histidine | 0.07mg | 0.26mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
| Contains more FatsFats | +87% |
| Contains more WaterWater | +29.9% |
| Contains more ProteinProtein | +191% |
| Contains more CarbsCarbs | +113.8% |
| Contains more OtherOther | +122.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.163 g
Monounsaturated fat:
Mono. Fat
0.291 g
Polyunsaturated fat:
Poly. Fat
0.339 g
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
| Contains more Mono. FatMonounsaturated fat | +627.5% |
| Contains more Poly. FatPolyunsaturated fat | +70.4% |
| Contains less Sat. FatSaturated fat | -27% |
