Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe
  1. Home
  2. Foods
  3. Grains
  4. Bran
  5. Compare
  6. Bran vs. Kidney beans

Bran vs. Kidney beans — In-Depth Nutrition Comparison

Compare

Differences between Bran and Kidney beans

  • Bran has more Manganese, Phosphorus, Vitamin B1, Selenium, Magnesium, Iron, Fiber, Vitamin B5, and Copper, while Kidney beans has more Folate.
  • Bran's daily need coverage for Manganese is 226% higher.
  • Kidney beans contains 41 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Kidney beans contains 1.1µg.

The food types used in this comparison are Oat bran, raw 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
9
:
1
Kidney beans
Kidney beans
Contains more Calcium +65.7%
Contains more Iron +143.7%
Contains more Magnesium +459.5%
Contains more Phosphorus +431.9%
Contains more Potassium +39.8%
Contains more Zinc +211%
Contains more Copper +86.6%
Contains more Manganese +1209.3%
Contains more Selenium +4009.1%
Contains less Sodium -75%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +65.7%
Contains more Iron +143.7%
Contains more Magnesium +459.5%
Contains more Phosphorus +431.9%
Contains more Potassium +39.8%
Contains more Zinc +211%
Contains more Copper +86.6%
Contains more Manganese +1209.3%
Contains more Selenium +4009.1%
Contains less Sodium -75%

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
6
:
3
Kidney beans
Kidney beans
Contains more Vitamin E +3266.7%
Contains more Vitamin B1 +631.3%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +61.6%
Contains more Vitamin B5 +579.1%
Contains more Vitamin B6 +37.5%
Contains more Vitamin C +∞%
Contains more Folate +150%
Contains more Vitamin K +162.5%
Bran
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%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin E +3266.7%
Contains more Vitamin B1 +631.3%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +61.6%
Contains more Vitamin B5 +579.1%
Contains more Vitamin B6 +37.5%
Contains more Vitamin C +∞%
Contains more Folate +150%
Contains more Vitamin K +162.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Kidney beans
Kidney beans
Contains more Protein +99.5%
Contains more Fats +1306%
Contains more Carbs +190.4%
Contains more Other +166.1%
Contains more Water +922%
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Kidney beans
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 Protein +99.5%
Contains more Fats +1306%
Contains more Carbs +190.4%
Contains more Other +166.1%
Contains more Water +922%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +5992.3%
Contains more Polyunsaturated fat +895%
Contains less Saturated Fat -94.5%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +5992.3%
Contains more Polyunsaturated fat +895%
Contains less Saturated Fat -94.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Kidney beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Kidney beans Opinion
Net carbs 50.82g 16.4g Bran
Protein 17.3g 8.67g Bran
Fats 7.03g 0.5g Bran
Carbs 66.22g 22.8g Bran
Calories 246kcal 127kcal Bran
Sugar 1.45g 0.32g Kidney beans
Fiber 15.4g 6.4g Bran
Calcium 58mg 35mg Bran
Iron 5.41mg 2.22mg Bran
Magnesium 235mg 42mg Bran
Phosphorus 734mg 138mg Bran
Potassium 566mg 405mg Bran
Sodium 4mg 1mg Kidney beans
Zinc 3.11mg 1mg Bran
Copper 0.403mg 0.216mg Bran
Manganese 5.63mg 0.43mg Bran
Selenium 45.2µg 1.1µg Bran
Vitamin E 1.01mg 0.03mg Bran
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 1.17mg 0.16mg Bran
Vitamin B2 0.22mg 0.058mg Bran
Vitamin B3 0.934mg 0.578mg Bran
Vitamin B5 1.494mg 0.22mg Bran
Vitamin B6 0.165mg 0.12mg Bran
Folate 52µg 130µg Kidney beans
Vitamin K 3.2µg 8.4µg Kidney beans
Tryptophan 0.335mg 0.104mg Bran
Threonine 0.502mg 0.319mg Bran
Isoleucine 0.668mg 0.41mg Bran
Leucine 1.374mg 0.736mg Bran
Lysine 0.76mg 0.607mg Bran
Methionine 0.335mg 0.113mg Bran
Phenylalanine 0.908mg 0.511mg Bran
Valine 0.964mg 0.5mg Bran
Histidine 0.41mg 0.238mg Bran
Saturated Fat 1.328g 0.073g Kidney beans
Monounsaturated Fat 2.376g 0.039g Bran
Polyunsaturated fat 2.766g 0.278g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Kidney beans
Kidney beans vs Yellow beans raw
Yellow beans raw
Kidney beans
Kidney beans vs White beans raw
White beans raw
Kidney beans
Kidney beans vs Fava beans raw
Fava beans raw

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Bran
19%
Kidney beans
Minerals Daily Need Coverage Score
195%
Bran
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 1.255g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 34)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.2)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.