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Bran vs. White beans — In-Depth Nutrition Comparison

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The main differences between bran and white beans

  • Bran has more manganese and selenium; however, white beans has more iron, copper, folate, fiber, potassium, calcium, zinc, and magnesium.
  • Daily need coverage for iron for white beans is 35% higher.
  • White beans has 6 times less selenium than bran. Bran has 7.7µg of selenium, while white beans has 1.3µg.

Food types used in this article are Oat bran, cooked and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Bran vs White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +51.6%
Contains more SeleniumSelenium +492.3%
Contains more MagnesiumMagnesium +57.5%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +509.8%
Contains more IronIron +320.5%
Contains more CopperCopper +334.8%
Contains more ZincZinc +160.4%
~equal in Phosphorus ~113mg

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
1
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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more Vitamin B2Vitamin B2 +35.3%
Contains more Vitamin B6Vitamin B6 +272%
Contains more FolateFolate +1250%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.14mg
~equal in Vitamin B5 ~0.229mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran White beans DV% diff.
Iron 0.88mg 3.7mg 35%
Copper 0.066mg 0.287mg 25%
Folate 6µg 81µg 19%
Fiber 2.6g 6.3g 15%
Potassium 92mg 561mg 14%
Manganese 0.964mg 0.636mg 14%
Protein 3.21g 9.73g 13%
Selenium 7.7µg 1.3µg 12%
Calcium 10mg 90mg 8%
Zinc 0.53mg 1.38mg 8%
Choline 35.1mg 6%
Vitamin E 0.94mg 6%
Magnesium 40mg 63mg 5%
Vitamin B6 0.025mg 0.093mg 5%
Carbs 11.44g 25.09g 5%
Calories 40kcal 139kcal 5%
Vitamin B1 0.16mg 0.118mg 4%
Vitamin K 3.5µg 3%
Monounsaturated fat 0.291g 0.031g 1%
Polyunsaturated fat 0.339g 0.152g 1%
Vitamin B2 0.034mg 0.046mg 1%
Phosphorus 119mg 113mg 1%
Fats 0.86g 0.35g 1%
Net carbs 8.84g 18.79g N/A
Sugar 0.34g N/A
Sodium 1mg 6mg 0%
Vitamin B3 0.144mg 0.14mg 0%
Vitamin B5 0.217mg 0.229mg 0%
Saturated fat 0.163g 0.091g 0%
Tryptophan 0.057mg 0.115mg 0%
Threonine 0.086mg 0.409mg 0%
Isoleucine 0.114mg 0.429mg 0%
Leucine 0.235mg 0.776mg 0%
Lysine 0.13mg 0.668mg 0%
Methionine 0.057mg 0.146mg 0%
Phenylalanine 0.155mg 0.526mg 0%
Valine 0.165mg 0.509mg 0%
Histidine 0.07mg 0.271mg 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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +145.7%
Contains more WaterWater +33.2%
Contains more ProteinProtein +203.1%
Contains more CarbsCarbs +119.3%
Contains more OtherOther +257.1%

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +838.7%
Contains more Poly. FatPolyunsaturated fat +123%
Contains less Sat. FatSaturated fat -44.2%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.