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Bran vs Green bean - In-Depth Nutrition Comparison

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A recap on differences between Bran and Green bean

  • Bran has more Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, and Zinc, however Green bean is higher in Vitamin K.
  • Bran covers your daily Manganese needs 235% more than Green bean.
  • Green bean contains 75 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Green bean contains 0.6µg.

Food varieties used in this article are Oat bran, raw and Beans, snap, green, raw.

Infographic

Bran vs Green bean infographic
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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
Bran
8
:
Contains more Iron +425.2%
Contains more Calcium +56.8%
Contains more Potassium +168.2%
Contains more Magnesium +840%
Contains more Copper +484.1%
Contains more Zinc +1195.8%
Contains more Phosphorus +1831.6%
Contains less Sodium -33.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Iron +425.2%
Contains more Calcium +56.8%
Contains more Potassium +168.2%
Contains more Magnesium +840%
Contains more Copper +484.1%
Contains more Zinc +1195.8%
Contains more Phosphorus +1831.6%
Contains less Sodium -33.3%

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
7
:
Contains more Vitamin E +146.3%
Contains more Vitamin B1 +1326.8%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +27.2%
Contains more Vitamin B5 +564%
Contains more Vitamin B6 +17%
Contains more Folate +57.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +1243.8%
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 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin E +146.3%
Contains more Vitamin B1 +1326.8%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +27.2%
Contains more Vitamin B5 +564%
Contains more Vitamin B6 +17%
Contains more Folate +57.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +1243.8%

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
27
Green bean
Mineral Summary Score
122
Bran
17
Green 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
11%
Green bean
Carbohydrates
66%
Bran
7%
Green bean
Fats
32%
Bran
1%
Green 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 Green bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 1.278g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 36)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.81g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.8)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bran Green bean Opinion
Calories 246 31 Bran
Protein 17.3 1.83 Bran
Fats 7.03 0.22 Bran
Vitamin C 0 12.2 Green bean
Carbs 66.22 6.97 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 1.03 Bran
Calcium 58 37 Bran
Potassium 566 211 Bran
Magnesium 235 25 Bran
Sugar 1.45 3.26 Bran
Fiber 15.4 2.7 Bran
Copper 0.403 0.069 Bran
Zinc 3.11 0.24 Bran
Starch 0.88 Green bean
Phosphorus 734 38 Bran
Sodium 4 6 Bran
Vitamin A 0 690 Green bean
Vitamin E 1.01 0.41 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.082 Bran
Vitamin B2 0.22 0.104 Bran
Vitamin B3 0.934 0.734 Bran
Vitamin B5 1.494 0.225 Bran
Vitamin B6 0.165 0.141 Bran
Vitamin B12 0 0
Vitamin K 3.2 43 Green bean
Folate 52 33 Bran
Trans Fat 0 Bran
Saturated Fat 1.328 0.05 Green bean
Monounsaturated Fat 2.376 0.01 Bran
Polyunsaturated fat 2.766 0.113 Bran
Tryptophan 0.335 0.019 Bran
Threonine 0.502 0.079 Bran
Isoleucine 0.668 0.066 Bran
Leucine 1.374 0.112 Bran
Lysine 0.76 0.088 Bran
Methionine 0.335 0.022 Bran
Phenylalanine 0.908 0.067 Bran
Valine 0.964 0.09 Bran
Histidine 0.41 0.034 Bran
Fructose 1.39 Green bean

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.