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Bran vs Navy bean - In-Depth Nutrition Comparison

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How are Bran and Navy bean different?

  • Bran is higher in Manganese, Phosphorus, Selenium, Vitamin B1, Iron, Magnesium, Zinc, and Vitamin B5, however Navy bean is richer in Vitamin C, and Folate.
  • Daily need coverage for Manganese from Bran is 227% higher.
  • Bran contains 75 times more Selenium than Navy bean. While Bran contains 45.2µg of Selenium, Navy bean contains only 0.6µg.

Oat bran, raw and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Bran vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
Contains more Calcium +286.7%
Contains more Iron +180.3%
Contains more Magnesium +132.7%
Contains more Phosphorus +634%
Contains more Potassium +84.4%
Contains less Sodium -69.2%
Contains more Zinc +249.4%
Contains more Copper +13.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +286.7%
Contains more Iron +180.3%
Contains more Magnesium +132.7%
Contains more Phosphorus +634%
Contains more Potassium +84.4%
Contains less Sodium -69.2%
Contains more Zinc +249.4%
Contains more Copper +13.2%

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
5
:
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +81.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B6 +15.8%
Contains more Folate +153.8%
Equal in Vitamin B2 - 0.215
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B1 +200%
Contains more Vitamin B5 +81.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B6 +15.8%
Contains more Folate +153.8%
Equal in Vitamin B2 - 0.215

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 Navy bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium 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 Navy bean Opinion
Net carbs 50.82g 13.05g Bran
Protein 17.3g 6.15g Bran
Fats 7.03g 0.7g Bran
Carbs 66.22g 13.05g Bran
Calories 246kcal 67kcal Bran
Starch g g
Fructose g g
Sugar 1.45g g Navy bean
Fiber 15.4g g Bran
Calcium 58mg 15mg Bran
Iron 5.41mg 1.93mg Bran
Magnesium 235mg 101mg Bran
Phosphorus 734mg 100mg Bran
Potassium 566mg 307mg Bran
Sodium 4mg 13mg Bran
Zinc 3.11mg 0.89mg Bran
Copper 0.403mg 0.356mg Bran
Vitamin A 0IU 4IU Navy bean
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 1.17mg 0.39mg Bran
Vitamin B2 0.22mg 0.215mg Bran
Vitamin B3 0.934mg 1.22mg Navy bean
Vitamin B5 1.494mg 0.825mg Bran
Vitamin B6 0.165mg 0.191mg Navy bean
Folate 52µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.064mg Bran
Threonine 0.502mg 0.258mg Bran
Isoleucine 0.668mg 0.273mg Bran
Leucine 1.374mg 0.442mg Bran
Lysine 0.76mg 0.35mg Bran
Methionine 0.335mg 0.064mg Bran
Phenylalanine 0.908mg 0.31mg Bran
Valine 0.964mg 0.316mg Bran
Histidine 0.41mg 0.172mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.085g Navy bean
Monounsaturated Fat 2.376g 0.052g Bran
Polyunsaturated fat 2.766g 0.407g Bran

Which food is preferable for your diet?

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

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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
35
Navy bean
Mineral Summary Score
122
Bran
45
Navy 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
37%
Navy bean
Carbohydrates
66%
Bran
13%
Navy bean
Fats
32%
Bran
3%
Navy bean

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 1.243g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 9mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.3)
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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.