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  6. Refried beans vs. Bran

Refried beans vs. Bran — In-Depth Nutrition Comparison

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What are the differences between refried beans and bran?

  • Refried beans are higher in iron, copper, potassium, vitamin C, and vitamin B6, yet bran is higher in manganese and vitamin B1.
  • Bran's daily need coverage for manganese is 29% more.
  • The amount of sodium in bran is lower.
  • The glycemic index of refried beans is lower.

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

Infographic

Refried beans vs Bran infographic
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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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +246.7%
Contains more IronIron +63.6%
Contains more CopperCopper +95.5%
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%
~equal in Zinc ~0.53mg

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

All nutrients comparison - raw data values

Nutrient Refried beans Bran DV% diff.
Manganese 0.289mg 0.964mg 29%
Histidine 153mg 0.07mg 22%
Sodium 370mg 1mg 16%
Copper 0.129mg 0.066mg 7%
Vitamin C 6mg 0mg 7%
Vitamin B1 0.076mg 0.16mg 7%
Potassium 319mg 92mg 7%
Iron 1.44mg 0.88mg 7%
Vitamin B6 0.103mg 0.025mg 6%
Phosphorus 92mg 119mg 4%
Protein 4.98g 3.21g 4%
Fiber 3.7g 2.6g 4%
Choline 21.2mg 4%
Vitamin B2 0.079mg 0.034mg 3%
Selenium 5.8µg 7.7µg 3%
Calories 90kcal 40kcal 3%
Starch 7.43g 3%
Saturated fat 0.631g 0.163g 2%
Calcium 29mg 10mg 2%
Fats 2.01g 0.86g 2%
Vitamin K 2.1µg 2%
Folate 11µg 6µg 1%
Monounsaturated fat 0.601g 0.291g 1%
Polyunsaturated fat 0.543g 0.339g 1%
Vitamin B3 0.367mg 0.144mg 1%
Vitamin B5 0.189mg 0.217mg 1%
Magnesium 35mg 40mg 1%
Carbs 13.55g 11.44g 1%
Vitamin E 0.09mg 1%
Net carbs 9.85g 8.84g N/A
Sugar 0.54g N/A
Zinc 0.58mg 0.53mg 0%
Trans fat 0.016g N/A
Tryptophan 0.065mg 0.057mg 0%
Threonine 0.231mg 0.086mg 0%
Isoleucine 0.242mg 0.114mg 0%
Leucine 0.438mg 0.235mg 0%
Lysine 0.377mg 0.13mg 0%
Methionine 0.083mg 0.057mg 0%
Phenylalanine 0.297mg 0.155mg 0%
Valine 0.287mg 0.165mg 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
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
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
Contains more ProteinProtein +55.1%
Contains more FatsFats +133.7%
Contains more CarbsCarbs +18.4%
Contains more OtherOther +249%
~equal in Water ~84g

Fat Type Comparison

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

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.