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  6. Bran vs. Green beans

Bran vs. Green beans — In-Depth Nutrition Comparison

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What are the differences between bran and green beans?

  • Bran is higher in manganese, selenium, phosphorus, vitamin B1, and magnesium, yet green beans are higher in vitamin A, vitamin C, and folate.
  • Bran's daily need coverage for manganese is 30% more.
  • Bran has 39 times more selenium than green beans. While bran has 7.7µg of selenium, green beans have only 0.2µg.
  • The glycemic index of green beans is lower.

We used Oat bran, cooked and Beans, snap, green, cooked, boiled, drained, without salt types in this article.

Infographic

Bran vs Green beans 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
7
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +122.2%
Contains more IronIron +35.4%
Contains more CopperCopper +15.8%
Contains more ZincZinc +112%
Contains more PhosphorusPhosphorus +310.3%
Contains more ManganeseManganese +238.2%
Contains more SeleniumSelenium +3750%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +58.7%
~equal in Sodium ~1mg

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
2
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +116.2%
Contains more Vitamin B5Vitamin B5 +193.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +185.3%
Contains more Vitamin B3Vitamin B3 +326.4%
Contains more Vitamin B6Vitamin B6 +124%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Green beans DV% diff.
Vitamin K 47.9µg 40%
Manganese 0.964mg 0.285mg 30%
Selenium 7.7µg 0.2µg 14%
Phosphorus 119mg 29mg 13%
Vitamin C 0mg 9.7mg 11%
Folate 6µg 33µg 7%
Vitamin B1 0.16mg 0.074mg 7%
Magnesium 40mg 18mg 5%
Vitamin B2 0.034mg 0.097mg 5%
Vitamin A 0µg 32µg 4%
Vitamin E 0.46mg 3%
Vitamin B5 0.217mg 0.074mg 3%
Vitamin B3 0.144mg 0.614mg 3%
Protein 3.21g 1.89g 3%
Calcium 10mg 44mg 3%
Iron 0.88mg 0.65mg 3%
Choline 16.9mg 3%
Zinc 0.53mg 0.25mg 3%
Potassium 92mg 146mg 2%
Fiber 2.6g 3.2g 2%
Vitamin B6 0.025mg 0.056mg 2%
Carbs 11.44g 7.88g 1%
Polyunsaturated fat 0.339g 0.145g 1%
Fats 0.86g 0.28g 1%
Copper 0.066mg 0.057mg 1%
Monounsaturated fat 0.291g 0.011g 1%
Calories 40kcal 35kcal 0%
Net carbs 8.84g 4.68g N/A
Sugar 3.63g N/A
Sodium 1mg 1mg 0%
Saturated fat 0.163g 0.064g 0%
Tryptophan 0.057mg 0.02mg 0%
Threonine 0.086mg 0.082mg 0%
Isoleucine 0.114mg 0.069mg 0%
Leucine 0.235mg 0.116mg 0%
Lysine 0.13mg 0.091mg 0%
Methionine 0.057mg 0.023mg 0%
Phenylalanine 0.155mg 0.069mg 0%
Valine 0.165mg 0.093mg 0%
Histidine 0.07mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +69.8%
Contains more FatsFats +207.1%
Contains more CarbsCarbs +45.2%
Contains more OtherOther +49%
~equal in Water ~89.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +2545.5%
Contains more Poly. FatPolyunsaturated fat +133.8%
Contains less Sat. FatSaturated fat -60.7%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.