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  6. Bran vs. Great northern beans

Bran vs. Great northern beans — In-Depth Nutrition Comparison

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How are bran and great northern beans different?

  • Bran is higher in manganese and selenium; however, great northern beans is richer in folate, copper, fiber, iron, potassium, vitamin B6, phosphorus, and calcium.
  • Daily need coverage for folate for great northern beans is 24% higher.
  • Bran contains 2 times more selenium than great northern beans. While bran contains 7.7µg of selenium, great northern beans contains only 4.1µg.

Oat bran, cooked and Beans, great northern, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Bran vs Great northern 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
3
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +86.1%
Contains more SeleniumSelenium +87.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +580%
Contains more PotassiumPotassium +325%
Contains more IronIron +142%
Contains more CopperCopper +274.2%
Contains more ZincZinc +66%
Contains more PhosphorusPhosphorus +38.7%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +73.5%
Contains more Vitamin B3Vitamin B3 +372.9%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin B6Vitamin B6 +368%
Contains more FolateFolate +1600%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Great northern beans DV% diff.
Folate 6µg 102µg 24%
Copper 0.066mg 0.247mg 20%
Manganese 0.964mg 0.518mg 19%
Fiber 2.6g 7g 18%
Iron 0.88mg 2.13mg 16%
Protein 3.21g 8.33g 10%
Potassium 92mg 391mg 9%
Phosphorus 119mg 165mg 7%
Vitamin B6 0.025mg 0.117mg 7%
Selenium 7.7µg 4.1µg 7%
Calcium 10mg 68mg 6%
Calories 40kcal 118kcal 4%
Vitamin B3 0.144mg 0.681mg 3%
Zinc 0.53mg 0.88mg 3%
Carbs 11.44g 21.09g 3%
Magnesium 40mg 50mg 2%
Vitamin B2 0.034mg 0.059mg 2%
Monounsaturated fat 0.291g 0.021g 1%
Vitamin B5 0.217mg 0.266mg 1%
Vitamin C 0mg 1.3mg 1%
Fats 0.86g 0.45g 1%
Polyunsaturated fat 0.339g 0.187g 1%
Net carbs 8.84g 14.09g N/A
Sodium 1mg 2mg 0%
Vitamin B1 0.16mg 0.158mg 0%
Saturated fat 0.163g 0.14g 0%
Tryptophan 0.057mg 0.099mg 0%
Threonine 0.086mg 0.351mg 0%
Isoleucine 0.114mg 0.368mg 0%
Leucine 0.235mg 0.665mg 0%
Lysine 0.13mg 0.572mg 0%
Methionine 0.057mg 0.125mg 0%
Phenylalanine 0.155mg 0.451mg 0%
Valine 0.165mg 0.436mg 0%
Histidine 0.07mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more FatsFats +91.1%
Contains more WaterWater +21.7%
Contains more ProteinProtein +159.5%
Contains more CarbsCarbs +84.4%
Contains more OtherOther +130.6%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1285.7%
Contains more Poly. FatPolyunsaturated fat +81.3%
Contains less Sat. FatSaturated fat -14.1%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.