Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Green bean raw
  5. Compare
  6. Green bean raw vs. Bran

Green bean raw vs. Bran — In-Depth Nutrition Comparison

Compare

What are the main differences between green bean raw and bran?

  • Green bean raw is richer in vitamin A, vitamin C, vitamin B6, folate, and vitamin B2, yet bran is richer in manganese, selenium, phosphorus, and vitamin B1.
  • Bran's daily need coverage for manganese is 33% higher.
  • Green bean raw has a lower glycemic index than bran.

We used Beans, snap, green, raw and Oat bran, cooked types in this comparison.

Infographic

Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Bran
Bran
6
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 +270%
Contains more PotassiumPotassium +129.3%
Contains more IronIron +17%
Contains more MagnesiumMagnesium +60%
Contains more ZincZinc +120.8%
Contains more PhosphorusPhosphorus +213.2%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +346.3%
Contains more SeleniumSelenium +1183.3%
~equal in Copper ~0.066mg

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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Bran
Bran
1
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +205.9%
Contains more Vitamin B3Vitamin B3 +409.7%
Contains more Vitamin B6Vitamin B6 +464%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +450%
Contains more Vitamin B1Vitamin B1 +95.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.217mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Bran DV% diff.
Vitamin K 43µg 36%
Manganese 0.216mg 0.964mg 33%
Vitamin C 12.2mg 0mg 14%
Selenium 0.6µg 7.7µg 13%
Phosphorus 38mg 119mg 12%
Vitamin B6 0.141mg 0.025mg 9%
Vitamin B1 0.082mg 0.16mg 7%
Folate 33µg 6µg 7%
Vitamin B2 0.104mg 0.034mg 5%
Magnesium 25mg 40mg 4%
Potassium 211mg 92mg 4%
Vitamin A 35µg 0µg 4%
Vitamin B3 0.734mg 0.144mg 4%
Protein 1.83g 3.21g 3%
Calcium 37mg 10mg 3%
Zinc 0.24mg 0.53mg 3%
Vitamin E 0.41mg 3%
Choline 15.3mg 3%
Iron 1.03mg 0.88mg 2%
Polyunsaturated fat 0.113g 0.339g 2%
Fructose 1.39g 2%
Fats 0.22g 0.86g 1%
Carbs 6.97g 11.44g 1%
Saturated fat 0.05g 0.163g 1%
Monounsaturated fat 0.01g 0.291g 1%
Calories 31kcal 40kcal 0%
Protein per 100 calories 5.9g 8g N/A
Calories per 10 g protein 169kcal 125kcal N/A
Weight per 100 calories 323g 250g N/A
Net carbs 4.27g 8.84g N/A
Sugar 3.26g N/A
Fiber 2.7g 2.6g 0%
Copper 0.069mg 0.066mg 0%
Starch 0.88g 0%
Sodium 6mg 1mg 0%
Vitamin B5 0.225mg 0.217mg 0%
Tryptophan 0.019mg 0.057mg 0%
Threonine 0.079mg 0.086mg 0%
Isoleucine 0.066mg 0.114mg 0%
Leucine 0.112mg 0.235mg 0%
Lysine 0.088mg 0.13mg 0%
Methionine 0.022mg 0.057mg 0%
Phenylalanine 0.067mg 0.155mg 0%
Valine 0.09mg 0.165mg 0%
Histidine 0.034mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more OtherOther +34.7%
Contains more ProteinProtein +75.4%
Contains more FatsFats +290.9%
Contains more CarbsCarbs +64.1%
~equal in Water ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -69.3%
Contains more Mono. FatMonounsaturated fat +2810%
Contains more Poly. FatPolyunsaturated fat +200%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.