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  6. Bran vs. Kidney beans

Bran vs. Kidney beans — In-Depth Nutrition Comparison

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Important differences between bran and kidney beans

  • Bran has more manganese and selenium; however, kidney beans has more folate, iron, copper, fiber, potassium, and vitamin B6.
  • Kidney beans's daily need coverage for folate is 31% more.
  • Bran has 7 times more selenium than kidney beans. Bran has 7.7µg of selenium, while kidney beans has 1.1µg.
  • Bran has a higher glycemic index than kidney beans.

The food varieties used in the comparison are Oat bran, cooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Bran vs Kidney beans 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
2
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more ManganeseManganese +124.2%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +340.2%
Contains more IronIron +152.3%
Contains more CopperCopper +227.3%
Contains more ZincZinc +88.7%
Contains more PhosphorusPhosphorus +16%
~equal in Magnesium ~42mg
~equal in Sodium ~1mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +70.6%
Contains more Vitamin B3Vitamin B3 +301.4%
Contains more Vitamin B6Vitamin B6 +380%
Contains more FolateFolate +2066.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B5 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Kidney beans DV% diff.
Folate 6µg 130µg 31%
Manganese 0.964mg 0.43mg 23%
Iron 0.88mg 2.22mg 17%
Copper 0.066mg 0.216mg 17%
Fiber 2.6g 6.4g 15%
Selenium 7.7µg 1.1µg 12%
Protein 3.21g 8.67g 11%
Potassium 92mg 405mg 9%
Vitamin K 8.4µg 7%
Vitamin B6 0.025mg 0.12mg 7%
Choline 30.5mg 6%
Calories 40kcal 127kcal 4%
Carbs 11.44g 22.8g 4%
Zinc 0.53mg 1mg 4%
Calcium 10mg 35mg 3%
Phosphorus 119mg 138mg 3%
Vitamin B3 0.144mg 0.578mg 3%
Vitamin B2 0.034mg 0.058mg 2%
Monounsaturated fat 0.291g 0.039g 1%
Vitamin C 0mg 1.2mg 1%
Fats 0.86g 0.5g 1%
Net carbs 8.84g 16.4g N/A
Magnesium 40mg 42mg 0%
Sugar 0.32g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.03mg 0%
Vitamin B1 0.16mg 0.16mg 0%
Vitamin B5 0.217mg 0.22mg 0%
Saturated fat 0.163g 0.073g 0%
Polyunsaturated fat 0.339g 0.278g 0%
Tryptophan 0.057mg 0.104mg 0%
Threonine 0.086mg 0.319mg 0%
Isoleucine 0.114mg 0.41mg 0%
Leucine 0.235mg 0.736mg 0%
Lysine 0.13mg 0.607mg 0%
Methionine 0.057mg 0.113mg 0%
Phenylalanine 0.155mg 0.511mg 0%
Valine 0.165mg 0.5mg 0%
Histidine 0.07mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +72%
Contains more WaterWater +25.5%
Contains more ProteinProtein +170.1%
Contains more CarbsCarbs +99.3%
Contains more OtherOther +122.4%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +646.2%
Contains more Poly. FatPolyunsaturated fat +21.9%
Contains less Sat. FatSaturated fat -55.2%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.