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  6. White beans vs. Bran

White beans vs. Bran — In-Depth Nutrition Comparison

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The main differences between white beans and bran

  • White beans has more iron, copper, folate, fiber, potassium, calcium, zinc, and magnesium; however, bran has more manganese and selenium.
  • Daily need coverage for iron for white beans is 35% higher.
  • Bran has 14 times less folate than white beans. White beans has 81µg of folate, while bran has 6µg.

Food types used in this article are Beans, white, mature seeds, cooked, boiled, without salt and Oat bran, cooked.

Infographic

White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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%
Contains more MagnesiumMagnesium +57.5%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +509.8%
Contains more IronIron +320.5%
Contains more CopperCopper +334.8%
Contains more ZincZinc +160.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +51.6%
Contains more SeleniumSelenium +492.3%
~equal in Phosphorus ~119mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Bran
Bran
1
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +35.3%
Contains more Vitamin B6Vitamin B6 +272%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1250%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +35.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.144mg
~equal in Vitamin B5 ~0.217mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Bran DV% diff.
Iron 3.7mg 0.88mg 35%
Copper 0.287mg 0.066mg 25%
Folate 81µg 6µg 19%
Fiber 6.3g 2.6g 15%
Potassium 561mg 92mg 14%
Manganese 0.636mg 0.964mg 14%
Protein 9.73g 3.21g 13%
Selenium 1.3µg 7.7µg 12%
Calcium 90mg 10mg 8%
Zinc 1.38mg 0.53mg 8%
Choline 35.1mg 6%
Vitamin E 0.94mg 6%
Magnesium 63mg 40mg 5%
Vitamin B6 0.093mg 0.025mg 5%
Carbs 25.09g 11.44g 5%
Calories 139kcal 40kcal 5%
Vitamin B1 0.118mg 0.16mg 4%
Vitamin K 3.5µg 3%
Monounsaturated fat 0.031g 0.291g 1%
Polyunsaturated fat 0.152g 0.339g 1%
Vitamin B2 0.046mg 0.034mg 1%
Phosphorus 113mg 119mg 1%
Fats 0.35g 0.86g 1%
Net carbs 18.79g 8.84g N/A
Sugar 0.34g N/A
Sodium 6mg 1mg 0%
Vitamin B3 0.14mg 0.144mg 0%
Vitamin B5 0.229mg 0.217mg 0%
Saturated fat 0.091g 0.163g 0%
Tryptophan 0.115mg 0.057mg 0%
Threonine 0.409mg 0.086mg 0%
Isoleucine 0.429mg 0.114mg 0%
Leucine 0.776mg 0.235mg 0%
Lysine 0.668mg 0.13mg 0%
Methionine 0.146mg 0.057mg 0%
Phenylalanine 0.526mg 0.155mg 0%
Valine 0.509mg 0.165mg 0%
Histidine 0.271mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +203.1%
Contains more CarbsCarbs +119.3%
Contains more OtherOther +257.1%
Contains more FatsFats +145.7%
Contains more WaterWater +33.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 -44.2%
Contains more Mono. FatMonounsaturated fat +838.7%
Contains more Poly. FatPolyunsaturated fat +123%

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.