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  6. Bran vs. Pinto beans

Bran vs. Pinto beans — In-Depth Nutrition Comparison

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What are the differences between bran and pinto beans?

  • Bran is higher in manganese, yet pinto beans is higher in folate, fiber, copper, vitamin B6, iron, and potassium.
  • Pinto beans's daily need coverage for folate is 42% more.
  • Bran has 2 times more manganese than pinto beans. While bran has 0.964mg of manganese, pinto beans has only 0.453mg.
  • The glycemic index of pinto beans is lower.

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

Infographic

Bran vs Pinto 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
2
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% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more ManganeseManganese +112.8%
Contains more SeleniumSelenium +24.2%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +373.9%
Contains more IronIron +137.5%
Contains more CopperCopper +231.8%
Contains more ZincZinc +84.9%
Contains more PhosphorusPhosphorus +23.5%
~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
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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +120.8%
Contains more Vitamin B6Vitamin B6 +816%
Contains more FolateFolate +2766.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Pinto beans DV% diff.
Folate 6µg 172µg 42%
Fiber 2.6g 9g 26%
Manganese 0.964mg 0.453mg 22%
Copper 0.066mg 0.219mg 17%
Vitamin B6 0.025mg 0.229mg 16%
Iron 0.88mg 2.09mg 15%
Protein 3.21g 9.01g 12%
Potassium 92mg 436mg 10%
Starch 15.15g 6%
Vitamin E 0.94mg 6%
Choline 35.3mg 6%
Carbs 11.44g 26.22g 5%
Calories 40kcal 143kcal 5%
Calcium 10mg 46mg 4%
Zinc 0.53mg 0.98mg 4%
Phosphorus 119mg 147mg 4%
Vitamin K 3.5µg 3%
Selenium 7.7µg 6.2µg 3%
Vitamin B1 0.16mg 0.193mg 3%
Vitamin B2 0.034mg 0.062mg 2%
Magnesium 40mg 50mg 2%
Polyunsaturated fat 0.339g 0.235g 1%
Vitamin B3 0.144mg 0.318mg 1%
Vitamin C 0mg 0.8mg 1%
Fats 0.86g 0.65g 0%
Net carbs 8.84g 17.22g N/A
Sugar 0.34g N/A
Sodium 1mg 1mg 0%
Vitamin B5 0.217mg 0.21mg 0%
Saturated fat 0.163g 0.136g 0%
Monounsaturated fat 0.291g 0.133g 0%
Tryptophan 0.057mg 0.108mg 0%
Threonine 0.086mg 0.331mg 0%
Isoleucine 0.114mg 0.426mg 0%
Leucine 0.235mg 0.765mg 0%
Lysine 0.13mg 0.63mg 0%
Methionine 0.057mg 0.117mg 0%
Phenylalanine 0.155mg 0.531mg 0%
Valine 0.165mg 0.519mg 0%
Histidine 0.07mg 0.247mg 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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more FatsFats +32.3%
Contains more WaterWater +33.4%
Contains more ProteinProtein +180.7%
Contains more CarbsCarbs +129.2%
Contains more OtherOther +138.8%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Mono. FatMonounsaturated fat +118.8%
Contains more Poly. FatPolyunsaturated fat +44.3%
Contains less Sat. FatSaturated fat -16.6%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.