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Bran vs. Mung beans — In-Depth Nutrition Comparison

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A recap on the differences between bran and mung beans

  • Bran has more manganese and selenium; however, mung beans are higher in folate, fiber, copper, iron, and potassium.
  • Mung beans cover your daily folate needs 38% more than bran.
  • Mung beans contain 3 times less manganese than bran. Bran contains 0.964mg of manganese, while mung beans contain 0.298mg.
  • The glycemic index of bran is higher.

Food varieties used in this article are Oat bran, cooked and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Bran vs Mung 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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more PhosphorusPhosphorus +20.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +223.5%
Contains more SeleniumSelenium +208%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +189.1%
Contains more IronIron +59.1%
Contains more CopperCopper +136.4%
Contains more ZincZinc +58.5%

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 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +79.4%
Contains more Vitamin B3Vitamin B3 +300.7%
Contains more Vitamin B5Vitamin B5 +88.9%
Contains more Vitamin B6Vitamin B6 +168%
Contains more FolateFolate +2550%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Mung beans DV% diff.
Folate 6µg 159µg 38%
Manganese 0.964mg 0.298mg 29%
Fiber 2.6g 7.6g 20%
Copper 0.066mg 0.156mg 10%
Selenium 7.7µg 2.5µg 9%
Protein 3.21g 7.02g 8%
Iron 0.88mg 1.4mg 7%
Choline 29.4mg 5%
Potassium 92mg 266mg 5%
Vitamin B5 0.217mg 0.41mg 4%
Calories 40kcal 105kcal 3%
Vitamin B6 0.025mg 0.067mg 3%
Vitamin B3 0.144mg 0.577mg 3%
Phosphorus 119mg 99mg 3%
Zinc 0.53mg 0.84mg 3%
Carbs 11.44g 19.15g 3%
Calcium 10mg 27mg 2%
Vitamin B2 0.034mg 0.061mg 2%
Magnesium 40mg 48mg 2%
Vitamin K 2.7µg 2%
Monounsaturated fat 0.291g 0.054g 1%
Vitamin E 0.15mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.86g 0.38g 1%
Polyunsaturated fat 0.339g 0.128g 1%
Net carbs 8.84g 11.55g N/A
Sugar 2g N/A
Sodium 1mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.16mg 0.164mg 0%
Saturated fat 0.163g 0.116g 0%
Tryptophan 0.057mg 0.076mg 0%
Threonine 0.086mg 0.23mg 0%
Isoleucine 0.114mg 0.297mg 0%
Leucine 0.235mg 0.544mg 0%
Lysine 0.13mg 0.49mg 0%
Methionine 0.057mg 0.084mg 0%
Phenylalanine 0.155mg 0.425mg 0%
Valine 0.165mg 0.364mg 0%
Histidine 0.07mg 0.205mg 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% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more FatsFats +126.3%
Contains more WaterWater +15.6%
Contains more ProteinProtein +118.7%
Contains more CarbsCarbs +67.4%
Contains more OtherOther +61.2%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains more Mono. FatMonounsaturated fat +438.9%
Contains more Poly. FatPolyunsaturated fat +164.8%
Contains less Sat. FatSaturated fat -28.8%

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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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.