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

Bran vs Kidney bean - In-Depth Nutrition Comparison

Compare

Significant differences between Bran and Kidney bean

  • Bran has more Manganese, Selenium, Vitamin B1, Phosphorus, and Magnesium, however Kidney bean is richer in Folate, Copper, Fiber, Iron, and Potassium.
  • Bran covers your daily Manganese needs 200% more than Kidney bean.
  • Kidney bean has 14 times less Selenium than Bran. Bran has 45.2µg of Selenium, while Kidney bean has 3.2µg.

Specific food types used in this comparison are Oat bran, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Bran vs Kidney bean infographic
Copy 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 +67.9%
Contains more Zinc +11.5%
Contains more Phosphorus +80.3%
Contains less Sodium -83.3%
Contains more Iron +51.6%
Contains more Calcium +146.6%
Contains more Potassium +148.4%
Contains more Copper +137.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Magnesium +67.9%
Contains more Zinc +11.5%
Contains more Phosphorus +80.3%
Contains less Sodium -83.3%
Contains more Iron +51.6%
Contains more Calcium +146.6%
Contains more Potassium +148.4%
Contains more Copper +137.7%

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
4
:
Contains more Vitamin E +359.1%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B5 +91.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B6 +140.6%
Contains more Vitamin K +493.8%
Contains more Folate +657.7%
Equal in Vitamin B2 - 0.219
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin E +359.1%
Contains more Vitamin B1 +121.2%
Contains more Vitamin B5 +91.5%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B6 +140.6%
Contains more Vitamin K +493.8%
Contains more Folate +657.7%
Equal in Vitamin B2 - 0.219

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
60
Kidney bean
Mineral Summary Score
122
Bran
143
Kidney 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
141%
Kidney bean
Carbohydrates
66%
Bran
60%
Kidney bean
Fats
32%
Bran
4%
Kidney bean

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

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.208g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 20mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.2)
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.

All nutrients comparison - raw data values

Nutrient Bran Kidney bean Opinion
Calories 246 333 Kidney bean
Protein 17.3 23.58 Kidney bean
Fats 7.03 0.83 Bran
Vitamin C 0 4.5 Kidney bean
Carbs 66.22 60.01 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 8.2 Kidney bean
Calcium 58 143 Kidney bean
Potassium 566 1406 Kidney bean
Magnesium 235 140 Bran
Sugar 1.45 2.23 Bran
Fiber 15.4 24.9 Kidney bean
Copper 0.403 0.958 Kidney bean
Zinc 3.11 2.79 Bran
Starch
Phosphorus 734 407 Bran
Sodium 4 24 Bran
Vitamin A 0 0
Vitamin E 1.01 0.22 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.529 Bran
Vitamin B2 0.22 0.219 Bran
Vitamin B3 0.934 2.06 Kidney bean
Vitamin B5 1.494 0.78 Bran
Vitamin B6 0.165 0.397 Kidney bean
Vitamin B12 0 0
Vitamin K 3.2 19 Kidney bean
Folate 52 394 Kidney bean
Trans Fat 0 Bran
Saturated Fat 1.328 0.12 Kidney bean
Monounsaturated Fat 2.376 0.064 Bran
Polyunsaturated fat 2.766 0.457 Bran
Tryptophan 0.335 0.279 Bran
Threonine 0.502 0.992 Kidney bean
Isoleucine 0.668 1.041 Kidney bean
Leucine 1.374 1.882 Kidney bean
Lysine 0.76 1.618 Kidney bean
Methionine 0.335 0.355 Kidney bean
Phenylalanine 0.908 1.275 Kidney bean
Valine 0.964 1.233 Kidney bean
Histidine 0.41 0.656 Kidney bean
Fructose

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.