Bran vs Kidney bean - In-Depth Nutrition Comparison
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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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Magnesium
+67.9%
Contains
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Phosphorus
+80.3%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+11.5%
Contains
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Calcium
+146.6%
Contains
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Iron
+51.6%
Contains
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Potassium
+148.4%
Contains
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Copper
+137.7%
Contains
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Magnesium
+67.9%
Contains
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Phosphorus
+80.3%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+11.5%
Contains
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Calcium
+146.6%
Contains
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Iron
+51.6%
Contains
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Potassium
+148.4%
Contains
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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
:
Contains
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Vitamin E
+359.1%
Contains
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Vitamin B1
+121.2%
Contains
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Vitamin B5
+91.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+120.6%
Contains
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Vitamin B6
+140.6%
Contains
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Folate
+657.7%
Contains
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Vitamin K
+493.8%
Equal in Vitamin B2 - 0.219
Contains
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Vitamin E
+359.1%
Contains
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Vitamin B1
+121.2%
Contains
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Vitamin B5
+91.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+120.6%
Contains
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Vitamin B6
+140.6%
Contains
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Folate
+657.7%
Contains
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Vitamin K
+493.8%
Equal in Vitamin B2 - 0.219
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+747%
Contains
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Carbs
+10.3%
Contains
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Protein
+36.3%
Contains
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Water
+79.4%
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Other
+32.1%
Equal in Carbs - 60.01
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Contains
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Fats
+747%
Contains
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Carbs
+10.3%
Contains
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Protein
+36.3%
Contains
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Water
+79.4%
Contains
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Other
+32.1%
Equal in Carbs - 60.01
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+3612.5%
Contains
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Polyunsaturated fat
+505.3%
Contains
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Saturated Fat
-91%
Saturated Fat:
1.328 g
Monounsaturated Fat:
2.376 g
Polyunsaturated fat:
2.766 g
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.064 g
Polyunsaturated fat:
0.457 g
Contains
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Monounsaturated Fat
+3612.5%
Contains
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Polyunsaturated fat
+505.3%
Contains
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Saturated Fat
-91%
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.
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Sugar |
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Lower in Sodium |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 50.82g | 35.11g |
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Protein | 17.3g | 23.58g |
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Fats | 7.03g | 0.83g |
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Carbs | 66.22g | 60.01g |
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Calories | 246kcal | 333kcal |
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Sugar | 1.45g | 2.23g |
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Fiber | 15.4g | 24.9g |
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Calcium | 58mg | 143mg |
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Iron | 5.41mg | 8.2mg |
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Magnesium | 235mg | 140mg |
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Phosphorus | 734mg | 407mg |
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Potassium | 566mg | 1406mg |
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Sodium | 4mg | 24mg |
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Zinc | 3.11mg | 2.79mg |
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Copper | 0.403mg | 0.958mg |
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Vitamin E | 1.01mg | 0.22mg |
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Vitamin C | 0mg | 4.5mg |
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Vitamin B1 | 1.17mg | 0.529mg |
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Vitamin B2 | 0.22mg | 0.219mg |
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Vitamin B3 | 0.934mg | 2.06mg |
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Vitamin B5 | 1.494mg | 0.78mg |
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Vitamin B6 | 0.165mg | 0.397mg |
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Folate | 52µg | 394µg |
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Vitamin K | 3.2µg | 19µg |
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Tryptophan | 0.335mg | 0.279mg |
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Threonine | 0.502mg | 0.992mg |
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Isoleucine | 0.668mg | 1.041mg |
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Leucine | 1.374mg | 1.882mg |
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Lysine | 0.76mg | 1.618mg |
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Methionine | 0.335mg | 0.355mg |
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Phenylalanine | 0.908mg | 1.275mg |
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Valine | 0.964mg | 1.233mg |
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Histidine | 0.41mg | 0.656mg |
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Saturated Fat | 1.328g | 0.12g |
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Monounsaturated Fat | 2.376g | 0.064g |
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Polyunsaturated fat | 2.766g | 0.457g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
46%

60%

Minerals Daily Need Coverage Score
122%

143%

Comparison summary
Which food is lower in Saturated Fat?

Kidney bean is lower in Saturated Fat (difference - 1.208g)
Which food is lower in glycemic index?

Kidney bean is lower in glycemic index (difference - 34)
Which food is lower in Sugar?

Bran is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?

Bran contains less Sodium (difference - 20mg)
Which food is cheaper?

Bran is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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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.