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Bran vs. Refried beans — In-Depth Nutrition Comparison

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What are the differences between bran and refried beans?

  • Bran is higher in manganese and vitamin B1, yet refried beans are higher in iron, copper, potassium, vitamin C, and vitamin B6.
  • Bran's daily need coverage for manganese is 29% more.
  • Bran has 2 times more vitamin B1 than refried beans. While bran has 0.16mg of vitamin B1, refried beans have only 0.076mg.
  • The amount of sodium in bran is lower.
  • The glycemic index of refried beans is lower.

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

Infographic

Bran vs Refried 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
5
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +14.3%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +233.6%
Contains more SeleniumSelenium +32.8%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +246.7%
Contains more IronIron +63.6%
Contains more CopperCopper +95.5%
~equal in Zinc ~0.58mg

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
2
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +132.4%
Contains more Vitamin B3Vitamin B3 +154.9%
Contains more Vitamin B6Vitamin B6 +312%
Contains more FolateFolate +83.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Refried beans DV% diff.
Manganese 0.964mg 0.289mg 29%
Histidine 0.07mg 153mg 22%
Sodium 1mg 370mg 16%
Copper 0.066mg 0.129mg 7%
Vitamin C 0mg 6mg 7%
Vitamin B1 0.16mg 0.076mg 7%
Potassium 92mg 319mg 7%
Iron 0.88mg 1.44mg 7%
Vitamin B6 0.025mg 0.103mg 6%
Phosphorus 119mg 92mg 4%
Protein 3.21g 4.98g 4%
Fiber 2.6g 3.7g 4%
Choline 21.2mg 4%
Vitamin B2 0.034mg 0.079mg 3%
Selenium 7.7µg 5.8µg 3%
Calories 40kcal 90kcal 3%
Starch 7.43g 3%
Saturated fat 0.163g 0.631g 2%
Calcium 10mg 29mg 2%
Fats 0.86g 2.01g 2%
Vitamin K 2.1µg 2%
Folate 6µg 11µg 1%
Monounsaturated fat 0.291g 0.601g 1%
Polyunsaturated fat 0.339g 0.543g 1%
Vitamin B3 0.144mg 0.367mg 1%
Vitamin B5 0.217mg 0.189mg 1%
Magnesium 40mg 35mg 1%
Carbs 11.44g 13.55g 1%
Vitamin E 0.09mg 1%
Net carbs 8.84g 9.85g N/A
Sugar 0.54g N/A
Zinc 0.53mg 0.58mg 0%
Trans fat 0.016g N/A
Tryptophan 0.057mg 0.065mg 0%
Threonine 0.086mg 0.231mg 0%
Isoleucine 0.114mg 0.242mg 0%
Leucine 0.235mg 0.438mg 0%
Lysine 0.13mg 0.377mg 0%
Methionine 0.057mg 0.083mg 0%
Phenylalanine 0.155mg 0.297mg 0%
Valine 0.165mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +55.1%
Contains more FatsFats +133.7%
Contains more CarbsCarbs +18.4%
Contains more OtherOther +249%
~equal in Water ~77.75g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -74.2%
Contains more Mono. FatMonounsaturated fat +106.5%
Contains more Poly. FatPolyunsaturated fat +60.2%

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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. 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.