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  6. Bran vs. Cranberry bean raw

Bran vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between bran and cranberry bean raw

  • Bran has less folate, fiber, copper, iron, vitamin B1, potassium, phosphorus, zinc, magnesium, and vitamin B6 than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 150% more than bran.
  • The glycemic index of bran is higher.

These are the specific foods used in this comparison Oat bran, cooked and Beans, cranberry (roman), mature seeds, raw.

Infographic

Bran vs Cranberry bean raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
1
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +1170%
Contains more PotassiumPotassium +1347.8%
Contains more IronIron +468.2%
Contains more CopperCopper +1103%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +212.6%
Contains more SeleniumSelenium +64.9%
~equal in Manganese ~0.92mg

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
Bran
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 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin B1Vitamin B1 +366.9%
Contains more Vitamin B2Vitamin B2 +526.5%
Contains more Vitamin B3Vitamin B3 +910.4%
Contains more Vitamin B5Vitamin B5 +244.7%
Contains more Vitamin B6Vitamin B6 +1136%
Contains more FolateFolate +9966.7%
~equal in Vitamin C ~0mg
~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 Cranberry bean raw DV% diff.
Folate 6µg 604µg 150%
Fiber 2.6g 24.7g 88%
Copper 0.066mg 0.794mg 81%
Iron 0.88mg 5mg 52%
Vitamin B1 0.16mg 0.747mg 49%
Protein 3.21g 23.03g 40%
Potassium 92mg 1332mg 36%
Phosphorus 119mg 372mg 36%
Magnesium 40mg 156mg 28%
Zinc 0.53mg 3.63mg 28%
Vitamin B6 0.025mg 0.309mg 22%
Carbs 11.44g 60.05g 16%
Calories 40kcal 335kcal 15%
Vitamin B2 0.034mg 0.213mg 14%
Calcium 10mg 127mg 12%
Vitamin B5 0.217mg 0.748mg 11%
Selenium 7.7µg 12.7µg 9%
Vitamin B3 0.144mg 1.455mg 8%
Manganese 0.964mg 0.92mg 2%
Saturated fat 0.163g 0.316g 1%
Polyunsaturated fat 0.339g 0.527g 1%
Fats 0.86g 1.23g 1%
Net carbs 8.84g 35.35g N/A
Sodium 1mg 6mg 0%
Monounsaturated fat 0.291g 0.106g 0%
Tryptophan 0.057mg 0.273mg 0%
Threonine 0.086mg 0.969mg 0%
Isoleucine 0.114mg 1.017mg 0%
Leucine 0.235mg 1.838mg 0%
Lysine 0.13mg 1.58mg 0%
Methionine 0.057mg 0.346mg 0%
Phenylalanine 0.155mg 1.245mg 0%
Valine 0.165mg 1.205mg 0%
Histidine 0.07mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +578%
Contains more ProteinProtein +617.4%
Contains more FatsFats +43%
Contains more CarbsCarbs +424.9%
Contains more OtherOther +573.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +174.5%
Contains more Poly. FatPolyunsaturated fat +55.5%

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. Cranberry bean raw - 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.