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Bran vs. French beans — In-Depth Nutrition Comparison

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What are the differences between bran and french beans?

  • Bran is higher in manganese and selenium, yet french beans is higher in fiber, folate, potassium, vitamin B6, copper, and calcium.
  • French beans's daily need coverage for fiber is 27% more.
  • Bran has 6 times more selenium than french beans. While bran has 7.7µg of selenium, french beans has only 1.2µg.
  • The glycemic index of french beans is lower.

We used Oat bran, cooked and Beans, french, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Bran vs French 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
4
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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +152.4%
Contains more SeleniumSelenium +541.7%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +530%
Contains more PotassiumPotassium +302.2%
Contains more IronIron +22.7%
Contains more CopperCopper +74.2%
Contains more ZincZinc +20.8%

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
1
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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin B1Vitamin B1 +23.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +279.2%
Contains more Vitamin B6Vitamin B6 +320%
Contains more FolateFolate +1150%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.222mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran French beans DV% diff.
Fiber 2.6g 9.4g 27%
Manganese 0.964mg 0.382mg 25%
Folate 6µg 75µg 17%
Selenium 7.7µg 1.2µg 12%
Potassium 92mg 370mg 8%
Protein 3.21g 7.05g 8%
Vitamin B6 0.025mg 0.105mg 6%
Calcium 10mg 63mg 5%
Copper 0.066mg 0.115mg 5%
Calories 40kcal 129kcal 4%
Carbs 11.44g 24.02g 4%
Magnesium 40mg 56mg 4%
Vitamin B3 0.144mg 0.546mg 3%
Vitamin B1 0.16mg 0.13mg 3%
Iron 0.88mg 1.08mg 3%
Phosphorus 119mg 102mg 2%
Vitamin B2 0.034mg 0.062mg 2%
Monounsaturated fat 0.291g 0.052g 1%
Zinc 0.53mg 0.64mg 1%
Polyunsaturated fat 0.339g 0.453g 1%
Vitamin C 0mg 1.2mg 1%
Fats 0.86g 0.76g 0%
Net carbs 8.84g 14.62g N/A
Sodium 1mg 6mg 0%
Vitamin B5 0.217mg 0.222mg 0%
Saturated fat 0.163g 0.083g 0%
Tryptophan 0.057mg 0.083mg 0%
Threonine 0.086mg 0.297mg 0%
Isoleucine 0.114mg 0.311mg 0%
Leucine 0.235mg 0.563mg 0%
Lysine 0.13mg 0.484mg 0%
Methionine 0.057mg 0.106mg 0%
Phenylalanine 0.155mg 0.381mg 0%
Valine 0.165mg 0.369mg 0%
Histidine 0.07mg 0.196mg 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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more FatsFats +13.2%
Contains more WaterWater +26.2%
Contains more ProteinProtein +119.6%
Contains more CarbsCarbs +110%
Contains more OtherOther +226.5%

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +459.6%
Contains less Sat. FatSaturated fat -49.1%
Contains more Poly. FatPolyunsaturated fat +33.6%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.