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  6. Bean raw vs. Bran raw

Bean raw vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between bean raw and bran raw

  • Bean raw has more folate, copper, potassium, and vitamin B6; however, bran raw is higher in manganese, phosphorus, vitamin B1, selenium, vitamin B5, and magnesium.
  • Bran raw covers your daily manganese needs 195% more than bean raw.
  • Bran raw contains 10 times less folate than bean raw. Bean raw contains 525µg of folate, while bran raw contains 52µg.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Oat bran, raw.

Infographic

Bean raw vs Bran raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +94.8%
Contains more PotassiumPotassium +146.1%
Contains more CopperCopper +121.6%
Contains more MagnesiumMagnesium +33.5%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +78.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +390.4%
Contains more SeleniumSelenium +62%
~equal in Iron ~5.41mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +25.7%
Contains more Vitamin B6Vitamin B6 +187.3%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +909.6%
Contains more Vitamin EVitamin E +381%
Contains more Vitamin B1Vitamin B1 +64.1%
Contains more Vitamin B5Vitamin B5 +90.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Bran raw DV% diff.
Manganese 1.148mg 5.63mg 195%
Folate 525µg 52µg 118%
Copper 0.893mg 0.403mg 54%
Phosphorus 411mg 734mg 46%
Vitamin B1 0.713mg 1.17mg 38%
Selenium 27.9µg 45.2µg 31%
Potassium 1393mg 566mg 24%
Vitamin B6 0.474mg 0.165mg 24%
Polyunsaturated fat 0.407g 2.766g 16%
Magnesium 176mg 235mg 14%
Starch 34.17g 14%
Vitamin B5 0.785mg 1.494mg 14%
Fats 1.23g 7.03g 9%
Protein 21.42g 17.3g 8%
Zinc 2.28mg 3.11mg 8%
Vitamin C 6.3mg 0mg 7%
Calcium 113mg 58mg 6%
Choline 66.2mg 32.2mg 6%
Calories 347kcal 246kcal 5%
Vitamin E 0.21mg 1.01mg 5%
Saturated fat 0.235g 1.328g 5%
Monounsaturated fat 0.229g 2.376g 5%
Iron 5.07mg 5.41mg 4%
Vitamin B3 1.174mg 0.934mg 2%
Vitamin K 5.6µg 3.2µg 2%
Carbs 62.55g 66.22g 1%
Vitamin B2 0.212mg 0.22mg 1%
Protein per 100 calories 6.2g 7g N/A
Calories per 10 g protein 162kcal 142kcal N/A
Weight per 100 calories 29g 41g N/A
Unsaturated / Saturated Fat ratio 2.7 3.9 N/A
Net carbs 47.05g 50.82g N/A
Sugar 2.11g 1.45g N/A
Fiber 15.5g 15.4g 0%
Sodium 12mg 4mg 0%
Tryptophan 0.237mg 0.335mg 0%
Threonine 0.81mg 0.502mg 0%
Isoleucine 0.871mg 0.668mg 0%
Leucine 1.558mg 1.374mg 0%
Lysine 1.356mg 0.76mg 0%
Methionine 0.259mg 0.335mg 0%
Phenylalanine 1.095mg 0.908mg 0%
Valine 0.998mg 0.964mg 0%
Histidine 0.556mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +23.8%
Contains more WaterWater +73%
Contains more OtherOther +19.7%
Contains more FatsFats +471.5%
~equal in Carbs ~66.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Mono. FatMonounsaturated fat +937.6%
Contains more Poly. FatPolyunsaturated fat +579.6%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Bran raw - 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.