Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Bran
  5. Compare
  6. Bran vs. Yellow beans

Bran vs. Yellow beans — In-Depth Nutrition Comparison

Compare

Important differences between bran and yellow beans

  • Bran has more manganese and selenium; however, yellow beans have more fiber, iron, folate, copper, phosphorus, magnesium, vitamin B6, and potassium.
  • Yellow beans' daily need coverage for fiber is 31% more.
  • Bran has 6 times more selenium than yellow beans. Bran has 7.7µg of selenium, while yellow beans have 1.3µg.

The food varieties used in the comparison are Oat bran, cooked and Beans, yellow, mature seeds, cooked, boiled, without salt.

Infographic

Bran vs Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +111.9%
Contains more SeleniumSelenium +492.3%
Contains more MagnesiumMagnesium +85%
Contains more CalciumCalcium +520%
Contains more PotassiumPotassium +253.3%
Contains more IronIron +181.8%
Contains more CopperCopper +181.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +53.8%

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +16.9%
Contains more Vitamin B2Vitamin B2 +202.9%
Contains more Vitamin B3Vitamin B3 +391.7%
Contains more Vitamin B6Vitamin B6 +416%
Contains more FolateFolate +1250%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.229mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Yellow beans DV% diff.
Fiber 2.6g 10.4g 31%
Manganese 0.964mg 0.455mg 22%
Iron 0.88mg 2.48mg 20%
Folate 6µg 81µg 19%
Copper 0.066mg 0.186mg 13%
Protein 3.21g 9.16g 12%
Selenium 7.7µg 1.3µg 12%
Phosphorus 119mg 183mg 9%
Vitamin B6 0.025mg 0.129mg 8%
Magnesium 40mg 74mg 8%
Potassium 92mg 325mg 7%
Vitamin E 0.94mg 6%
Choline 35.2mg 6%
Vitamin B2 0.034mg 0.103mg 5%
Calcium 10mg 62mg 5%
Zinc 0.53mg 1.06mg 5%
Carbs 11.44g 25.28g 5%
Calories 40kcal 144kcal 5%
Vitamin B3 0.144mg 0.708mg 4%
Vitamin K 3.5µg 3%
Vitamin B1 0.16mg 0.187mg 2%
Vitamin C 0mg 1.8mg 2%
Saturated fat 0.163g 0.279g 1%
Polyunsaturated fat 0.339g 0.466g 1%
Fats 0.86g 1.08g 0%
Net carbs 8.84g 14.88g N/A
Sugar 0.34g N/A
Sodium 1mg 5mg 0%
Vitamin B5 0.217mg 0.229mg 0%
Monounsaturated fat 0.291g 0.094g 0%
Tryptophan 0.057mg 0.108mg 0%
Threonine 0.086mg 0.386mg 0%
Isoleucine 0.114mg 0.405mg 0%
Leucine 0.235mg 0.732mg 0%
Lysine 0.13mg 0.629mg 0%
Methionine 0.057mg 0.138mg 0%
Phenylalanine 0.155mg 0.496mg 0%
Valine 0.165mg 0.479mg 0%
Histidine 0.07mg 0.255mg 0%

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
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more WaterWater +33.4%
Contains more ProteinProtein +185.4%
Contains more FatsFats +25.6%
Contains more CarbsCarbs +121%
Contains more OtherOther +206.1%

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% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated fat -41.6%
Contains more Mono. FatMonounsaturated fat +209.6%
Contains more Poly. FatPolyunsaturated fat +37.5%

People also compare

Bran
Bran vs Oats
Oats
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Yellow beans
Yellow beans vs Fava beans raw
Fava beans raw
Yellow beans
Yellow beans vs Mothbeans raw
Mothbeans raw
Yellow beans
Yellow beans vs Mung beans
Mung beans

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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.