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Refried beans vs Bran - In-Depth Nutrition Comparison

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What are the main differences between Refried beans and Bran?

  • Refried beans have less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, Copper, Vitamin B5, and Zinc than Bran.
  • Bran's daily need coverage for Manganese is 232% higher.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Iron +275.7%
Contains more Magnesium +571.4%
Contains more Phosphorus +697.8%
Contains more Potassium +77.4%
Contains less Sodium -98.9%
Contains more Zinc +436.2%
Contains more Copper +212.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +100%
Contains more Iron +275.7%
Contains more Magnesium +571.4%
Contains more Phosphorus +697.8%
Contains more Potassium +77.4%
Contains less Sodium -98.9%
Contains more Zinc +436.2%
Contains more Copper +212.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Bran
Contains more Vitamin C +∞%
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +1439.5%
Contains more Vitamin B2 +178.5%
Contains more Vitamin B3 +154.5%
Contains more Vitamin B5 +690.5%
Contains more Vitamin B6 +60.2%
Contains more Folate +372.7%
Contains more Vitamin K +52.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin C +∞%
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +1439.5%
Contains more Vitamin B2 +178.5%
Contains more Vitamin B3 +154.5%
Contains more Vitamin B5 +690.5%
Contains more Vitamin B6 +60.2%
Contains more Folate +372.7%
Contains more Vitamin K +52.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Bran
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Refried beans Bran Opinion
Net carbs 9.85g 50.82g Bran
Protein 4.98g 17.3g Bran
Fats 2.01g 7.03g Bran
Carbs 13.55g 66.22g Bran
Calories 90kcal 246kcal Bran
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g 1.45g Refried beans
Fiber 3.7g 15.4g Bran
Calcium 29mg 58mg Bran
Iron 1.44mg 5.41mg Bran
Magnesium 35mg 235mg Bran
Phosphorus 92mg 734mg Bran
Potassium 319mg 566mg Bran
Sodium 370mg 4mg Bran
Zinc 0.58mg 3.11mg Bran
Copper 0.129mg 0.403mg Bran
Vitamin A 0IU 0IU
Vitamin E 0.09mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Refried beans
Vitamin B1 0.076mg 1.17mg Bran
Vitamin B2 0.079mg 0.22mg Bran
Vitamin B3 0.367mg 0.934mg Bran
Vitamin B5 0.189mg 1.494mg Bran
Vitamin B6 0.103mg 0.165mg Bran
Folate 11µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 3.2µg Bran
Tryptophan 0.065mg 0.335mg Bran
Threonine 0.231mg 0.502mg Bran
Isoleucine 0.242mg 0.668mg Bran
Leucine 0.438mg 1.374mg Bran
Lysine 0.377mg 0.76mg Bran
Methionine 0.083mg 0.335mg Bran
Phenylalanine 0.297mg 0.908mg Bran
Valine 0.287mg 0.964mg Bran
Histidine 153mg 0.41mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g g Bran
Saturated Fat 0.631g 1.328g Refried beans
Monounsaturated Fat 0.601g 2.376g Bran
Polyunsaturated fat 0.543g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Refried beans
46
Bran
Mineral Summary Score
33
Refried beans
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Refried beans
104%
Bran
Carbohydrates
14%
Refried beans
66%
Bran
Fats
9%
Refried beans
32%
Bran

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.91g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 0.697g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 18)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 366mg)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168872/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.