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  6. Bran vs. Yardlong beans

Bran vs. Yardlong beans — In-Depth Nutrition Comparison

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The main differences between bran and yardlong beans

  • Bran has more manganese, selenium, phosphorus, and vitamin B1; however, yardlong beans has more vitamin C, folate, vitamin A, and potassium.
  • Daily need coverage for manganese for bran is 33% higher.
  • Yardlong beans has 5 times less selenium than bran. Bran has 7.7µg of selenium, while yardlong beans has 1.5µg.
  • Yardlong beans has a higher glycemic index than bran.

Food types used in this article are Oat bran, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Bran vs Yardlong 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
6
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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CopperCopper +40.4%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +108.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +379.6%
Contains more SeleniumSelenium +413.3%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +215.2%
Contains more IronIron +11.4%
~equal in Magnesium ~42mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin B1Vitamin B1 +88.2%
Contains more Vitamin B5Vitamin B5 +325.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +191.2%
Contains more Vitamin B3Vitamin B3 +337.5%
Contains more FolateFolate +650%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.024mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Yardlong beans DV% diff.
Manganese 0.964mg 0.201mg 33%
Vitamin C 0mg 16.2mg 18%
Selenium 7.7µg 1.5µg 11%
Folate 6µg 45µg 10%
Fiber 2.6g 10%
Phosphorus 119mg 57mg 9%
Vitamin B1 0.16mg 0.085mg 6%
Potassium 92mg 290mg 6%
Vitamin B2 0.034mg 0.099mg 5%
Vitamin B3 0.144mg 0.63mg 3%
Vitamin A 0µg 23µg 3%
Vitamin B5 0.217mg 0.051mg 3%
Calcium 10mg 44mg 3%
Zinc 0.53mg 0.36mg 2%
Polyunsaturated fat 0.339g 0.042g 2%
Copper 0.066mg 0.047mg 2%
Iron 0.88mg 0.98mg 1%
Saturated fat 0.163g 0.026g 1%
Monounsaturated fat 0.291g 0.009g 1%
Carbs 11.44g 9.18g 1%
Protein 3.21g 2.53g 1%
Fats 0.86g 0.1g 1%
Calories 40kcal 47kcal 0%
Net carbs 8.84g 9.18g N/A
Magnesium 40mg 42mg 0%
Sodium 1mg 4mg 0%
Vitamin B6 0.025mg 0.024mg 0%
Tryptophan 0.057mg 0.029mg 0%
Threonine 0.086mg 0.094mg 0%
Isoleucine 0.114mg 0.135mg 0%
Leucine 0.235mg 0.18mg 0%
Lysine 0.13mg 0.166mg 0%
Methionine 0.057mg 0.036mg 0%
Phenylalanine 0.155mg 0.139mg 0%
Valine 0.165mg 0.146mg 0%
Histidine 0.07mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +26.9%
Contains more FatsFats +760%
Contains more CarbsCarbs +24.6%
Contains more OtherOther +46.9%
~equal in Water ~87.47g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +3133.3%
Contains more Poly. FatPolyunsaturated fat +707.1%
Contains less Sat. FatSaturated fat -84%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.