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Bran vs Refried beans - In-Depth Nutrition Comparison

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What are the main differences between Bran and Refried beans?

  • Refried beans have less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, Copper, Vitamin B5, and Zinc than Bran.
  • Bran's daily need coverage for Manganese is 232% higher.
  • Bran has 15 times more Vitamin B1 than Refried beans. Bran has 1.17mg of Vitamin B1, while Refried beans have 0.076mg.

We used Oat bran, raw and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.

Infographic

Bran vs Refried beans infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Iron +275.7%
Contains more Magnesium +571.4%
Contains more Phosphorus +697.8%
Contains more Potassium +77.4%
Contains less Sodium -98.9%
Contains more Zinc +436.2%
Contains more Copper +212.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +100%
Contains more Iron +275.7%
Contains more Magnesium +571.4%
Contains more Phosphorus +697.8%
Contains more Potassium +77.4%
Contains less Sodium -98.9%
Contains more Zinc +436.2%
Contains more Copper +212.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +1439.5%
Contains more Vitamin B2 +178.5%
Contains more Vitamin B3 +154.5%
Contains more Vitamin B5 +690.5%
Contains more Vitamin B6 +60.2%
Contains more Folate +372.7%
Contains more Vitamin K +52.4%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +1439.5%
Contains more Vitamin B2 +178.5%
Contains more Vitamin B3 +154.5%
Contains more Vitamin B5 +690.5%
Contains more Vitamin B6 +60.2%
Contains more Folate +372.7%
Contains more Vitamin K +52.4%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Refried beans
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran Refried beans Opinion
Net carbs 50.82g 9.85g Bran
Protein 17.3g 4.98g Bran
Fats 7.03g 2.01g Bran
Carbs 66.22g 13.55g Bran
Calories 246kcal 90kcal Bran
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar 1.45g 0.54g Refried beans
Fiber 15.4g 3.7g Bran
Calcium 58mg 29mg Bran
Iron 5.41mg 1.44mg Bran
Magnesium 235mg 35mg Bran
Phosphorus 734mg 92mg Bran
Potassium 566mg 319mg Bran
Sodium 4mg 370mg Bran
Zinc 3.11mg 0.58mg Bran
Copper 0.403mg 0.129mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.09mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Refried beans
Vitamin B1 1.17mg 0.076mg Bran
Vitamin B2 0.22mg 0.079mg Bran
Vitamin B3 0.934mg 0.367mg Bran
Vitamin B5 1.494mg 0.189mg Bran
Vitamin B6 0.165mg 0.103mg Bran
Folate 52µg 11µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 2.1µg Bran
Tryptophan 0.335mg 0.065mg Bran
Threonine 0.502mg 0.231mg Bran
Isoleucine 0.668mg 0.242mg Bran
Leucine 1.374mg 0.438mg Bran
Lysine 0.76mg 0.377mg Bran
Methionine 0.335mg 0.083mg Bran
Phenylalanine 0.908mg 0.297mg Bran
Valine 0.964mg 0.287mg Bran
Histidine 0.41mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Bran
Saturated Fat 1.328g 0.631g Refried beans
Monounsaturated Fat 2.376g 0.601g Bran
Polyunsaturated fat 2.766g 0.543g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
10
Refried beans
Mineral Summary Score
122
Bran
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
30%
Refried beans
Carbohydrates
66%
Bran
14%
Refried beans
Fats
32%
Bran
9%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.91g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.697g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 18)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 366mg)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.