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  6. Yellow beans vs. Bran

Yellow beans vs. Bran — In-Depth Nutrition Comparison

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Important differences between yellow beans and bran

  • Yellow beans have more fiber, iron, folate, copper, phosphorus, magnesium, vitamin B6, and potassium; however, bran has more manganese and selenium.
  • Yellow beans' daily need coverage for fiber is 31% more.
  • Yellow beans have 14 times more folate than bran. Yellow beans have 81µg of folate, while bran has 6µg.

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

Infographic

Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 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 +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%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +111.9%
Contains more SeleniumSelenium +492.3%

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 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 +16.9%
Contains more Vitamin B2Vitamin B2 +202.9%
Contains more Vitamin B3Vitamin B3 +391.7%
Contains more Vitamin B6Vitamin B6 +416%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1250%
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 Yellow beans Bran DV% diff.
Fiber 10.4g 2.6g 31%
Manganese 0.455mg 0.964mg 22%
Iron 2.48mg 0.88mg 20%
Folate 81µg 6µg 19%
Copper 0.186mg 0.066mg 13%
Protein 9.16g 3.21g 12%
Selenium 1.3µg 7.7µg 12%
Phosphorus 183mg 119mg 9%
Vitamin B6 0.129mg 0.025mg 8%
Magnesium 74mg 40mg 8%
Potassium 325mg 92mg 7%
Vitamin E 0.94mg 6%
Choline 35.2mg 6%
Vitamin B2 0.103mg 0.034mg 5%
Calcium 62mg 10mg 5%
Zinc 1.06mg 0.53mg 5%
Carbs 25.28g 11.44g 5%
Calories 144kcal 40kcal 5%
Vitamin B3 0.708mg 0.144mg 4%
Vitamin K 3.5µg 3%
Vitamin B1 0.187mg 0.16mg 2%
Vitamin C 1.8mg 0mg 2%
Saturated fat 0.279g 0.163g 1%
Polyunsaturated fat 0.466g 0.339g 1%
Fats 1.08g 0.86g 0%
Net carbs 14.88g 8.84g N/A
Sugar 0.34g N/A
Sodium 5mg 1mg 0%
Vitamin B5 0.229mg 0.217mg 0%
Monounsaturated fat 0.094g 0.291g 0%
Tryptophan 0.108mg 0.057mg 0%
Threonine 0.386mg 0.086mg 0%
Isoleucine 0.405mg 0.114mg 0%
Leucine 0.732mg 0.235mg 0%
Lysine 0.629mg 0.13mg 0%
Methionine 0.138mg 0.057mg 0%
Phenylalanine 0.496mg 0.155mg 0%
Valine 0.479mg 0.165mg 0%
Histidine 0.255mg 0.07mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 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 more Poly. FatPolyunsaturated fat +37.5%
Contains less Sat. FatSaturated fat -41.6%
Contains more Mono. FatMonounsaturated fat +209.6%

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