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  6. Bran vs. Kidney beans raw

Bran vs. Kidney beans raw — In-Depth Nutrition Comparison

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Differences between bran and kidney beans raw

  • Bran contains less copper, folate, iron, fiber, phosphorus, potassium, vitamin B1, vitamin B6, magnesium, and zinc than kidney beans raw.
  • Kidney beans raw's daily need coverage for copper is 99% higher.
  • Kidney beans raw has a lower glycemic index. The glycemic index of kidney beans raw is 22, while the glycemic index of bran is 56.

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

Infographic

Bran vs Kidney beans 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
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +140.6%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +1428.3%
Contains more IronIron +831.8%
Contains more CopperCopper +1351.5%
Contains more ZincZinc +426.4%
Contains more PhosphorusPhosphorus +242%
~equal in Manganese ~1.021mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +230.6%
Contains more Vitamin B2Vitamin B2 +544.1%
Contains more Vitamin B3Vitamin B3 +1330.6%
Contains more Vitamin B5Vitamin B5 +259.4%
Contains more Vitamin B6Vitamin B6 +1488%
Contains more FolateFolate +6466.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Kidney beans raw DV% diff.
Copper 0.066mg 0.958mg 99%
Folate 6µg 394µg 97%
Iron 0.88mg 8.2mg 92%
Fiber 2.6g 24.9g 89%
Protein 3.21g 23.58g 41%
Phosphorus 119mg 407mg 41%
Potassium 92mg 1406mg 39%
Vitamin B1 0.16mg 0.529mg 31%
Vitamin B6 0.025mg 0.397mg 29%
Magnesium 40mg 140mg 24%
Zinc 0.53mg 2.79mg 21%
Vitamin K 19µg 16%
Carbs 11.44g 60.01g 16%
Calories 40kcal 333kcal 15%
Vitamin B2 0.034mg 0.219mg 14%
Calcium 10mg 143mg 13%
Vitamin B3 0.144mg 2.06mg 12%
Vitamin B5 0.217mg 0.78mg 11%
Selenium 7.7µg 3.2µg 8%
Vitamin C 0mg 4.5mg 5%
Manganese 0.964mg 1.021mg 2%
Polyunsaturated fat 0.339g 0.457g 1%
Vitamin E 0.22mg 1%
Sodium 1mg 24mg 1%
Monounsaturated fat 0.291g 0.064g 1%
Fats 0.86g 0.83g 0%
Net carbs 8.84g 35.11g N/A
Sugar 2.23g N/A
Saturated fat 0.163g 0.12g 0%
Tryptophan 0.057mg 0.279mg 0%
Threonine 0.086mg 0.992mg 0%
Isoleucine 0.114mg 1.041mg 0%
Leucine 0.235mg 1.882mg 0%
Lysine 0.13mg 1.618mg 0%
Methionine 0.057mg 0.355mg 0%
Phenylalanine 0.155mg 1.275mg 0%
Valine 0.165mg 1.233mg 0%
Histidine 0.07mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +614.9%
Contains more ProteinProtein +634.6%
Contains more CarbsCarbs +424.6%
Contains more OtherOther +681.6%
~equal in Fats ~0.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
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 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +354.7%
Contains less Sat. FatSaturated fat -26.4%
Contains more Poly. FatPolyunsaturated fat +34.8%

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 raw - 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.