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Bran vs. Beans — In-Depth Nutrition Comparison

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Summary of differences between bran and beans

  • Bran has more iron and selenium; however, beans are higher in copper, fiber, vitamin B6, zinc, and potassium.
  • Beans cover your daily need for copper, 16% more than bran.
  • Bran has 3 times more iron than beans. While bran has 0.88mg of iron, beans have only 0.29mg.
  • The glycemic index of bran is higher.

These are the specific foods used in this comparison Oat bran, cooked and Beans, baked, canned, no salt added.

Infographic

Bran vs Beans 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.
Bran
Bran
5
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%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +203.4%
Contains more PhosphorusPhosphorus +14.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +71.1%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +221.7%
Contains more CopperCopper +212.1%
Contains more ZincZinc +164.2%
~equal in Sodium ~1mg

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.
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%
Beans
Beans
8
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +76.5%
Contains more Vitamin B3Vitamin B3 +198.6%
Contains more Vitamin B6Vitamin B6 +420%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Beans DV% diff.
Manganese 0.964mg 42%
Copper 0.066mg 0.206mg 16%
Fiber 2.6g 5.5g 12%
Zinc 0.53mg 1.4mg 8%
Vitamin B6 0.025mg 0.13mg 8%
Iron 0.88mg 0.29mg 7%
Potassium 92mg 296mg 6%
Selenium 7.7µg 4.5µg 6%
Choline 30.8mg 6%
Folate 6µg 24µg 5%
Calcium 10mg 50mg 4%
Vitamin B5 0.217mg 4%
Calories 40kcal 105kcal 3%
Protein 3.21g 4.8g 3%
Vitamin C 0mg 3.1mg 3%
Carbs 11.44g 20.49g 3%
Magnesium 40mg 32mg 2%
Phosphorus 119mg 104mg 2%
Vitamin B2 0.034mg 0.06mg 2%
Vitamin B3 0.144mg 0.43mg 2%
Fats 0.86g 0.4g 1%
Vitamin A 0µg 5µg 1%
Vitamin E 0.15mg 1%
Vitamin B1 0.16mg 0.15mg 1%
Vitamin K 0.8µg 1%
Monounsaturated fat 0.291g 0.035g 1%
Polyunsaturated fat 0.339g 0.172g 1%
Protein per 100 calories 8g 4.6g N/A
Calories per 10 g protein 125kcal 219kcal N/A
Weight per 100 calories 250g 95g N/A
Net carbs 8.84g 14.99g N/A
Sugar 7.78g N/A
Sodium 1mg 1mg 0%
Saturated fat 0.163g 0.103g 0%
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +115%
Contains more WaterWater +15.7%
Contains more ProteinProtein +49.5%
Contains more CarbsCarbs +79.1%
Contains more OtherOther +249%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +731.4%
Contains more Poly. FatPolyunsaturated fat +97.1%
Contains less Sat. FatSaturated fat -36.8%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.