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  6. Pinto beans vs. Bran

Pinto beans vs. Bran — In-Depth Nutrition Comparison

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What are the differences between pinto beans and bran?

  • Pinto beans is higher in folate, fiber, copper, vitamin B6, iron, and potassium, yet bran is higher in manganese.
  • Pinto beans's daily need coverage for folate is 42% more.
  • Pinto beans has 9 times more vitamin B6 than bran. While pinto beans has 0.229mg of vitamin B6, bran has only 0.025mg.
  • The glycemic index of pinto beans is lower.

We used Beans, pinto, mature seeds, cooked, boiled, without salt and Oat bran, cooked types in this article.

Infographic

Pinto beans vs Bran 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Bran
Bran
2
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%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +373.9%
Contains more IronIron +137.5%
Contains more CopperCopper +231.8%
Contains more ZincZinc +84.9%
Contains more PhosphorusPhosphorus +23.5%
Contains more ManganeseManganese +112.8%
Contains more SeleniumSelenium +24.2%
~equal in Sodium ~1mg

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.
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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +120.8%
Contains more Vitamin B6Vitamin B6 +816%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2766.7%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.217mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pinto beans Bran DV% diff.
Folate 172µg 6µg 42%
Fiber 9g 2.6g 26%
Manganese 0.453mg 0.964mg 22%
Copper 0.219mg 0.066mg 17%
Vitamin B6 0.229mg 0.025mg 16%
Iron 2.09mg 0.88mg 15%
Protein 9.01g 3.21g 12%
Potassium 436mg 92mg 10%
Starch 15.15g 6%
Vitamin E 0.94mg 6%
Choline 35.3mg 6%
Carbs 26.22g 11.44g 5%
Calories 143kcal 40kcal 5%
Calcium 46mg 10mg 4%
Zinc 0.98mg 0.53mg 4%
Phosphorus 147mg 119mg 4%
Vitamin K 3.5µg 3%
Selenium 6.2µg 7.7µg 3%
Vitamin B1 0.193mg 0.16mg 3%
Vitamin B2 0.062mg 0.034mg 2%
Magnesium 50mg 40mg 2%
Polyunsaturated fat 0.235g 0.339g 1%
Vitamin B3 0.318mg 0.144mg 1%
Vitamin C 0.8mg 0mg 1%
Fats 0.65g 0.86g 0%
Net carbs 17.22g 8.84g N/A
Sugar 0.34g N/A
Sodium 1mg 1mg 0%
Vitamin B5 0.21mg 0.217mg 0%
Saturated fat 0.136g 0.163g 0%
Monounsaturated fat 0.133g 0.291g 0%
Tryptophan 0.108mg 0.057mg 0%
Threonine 0.331mg 0.086mg 0%
Isoleucine 0.426mg 0.114mg 0%
Leucine 0.765mg 0.235mg 0%
Lysine 0.63mg 0.13mg 0%
Methionine 0.117mg 0.057mg 0%
Phenylalanine 0.531mg 0.155mg 0%
Valine 0.519mg 0.165mg 0%
Histidine 0.247mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
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
Contains more ProteinProtein +180.7%
Contains more CarbsCarbs +129.2%
Contains more OtherOther +138.8%
Contains more FatsFats +32.3%
Contains more WaterWater +33.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
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
Contains less Sat. FatSaturated fat -16.6%
Contains more Mono. FatMonounsaturated fat +118.8%
Contains more Poly. FatPolyunsaturated fat +44.3%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.