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  6. Bran vs. Bean raw

Bran vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between bran and bean raw?

  • Bran has less folate, copper, iron, fiber, vitamin B1, phosphorus, potassium, selenium, vitamin B6, and magnesium than bean raw.
  • Bean raw's daily need coverage for folate is 130% higher.
  • Bean raw has a lower glycemic index than bran.

We used Oat bran, cooked and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Bran vs Bean 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.
Bran
Bran
1
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%
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%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +1030%
Contains more PotassiumPotassium +1414.1%
Contains more IronIron +476.1%
Contains more CopperCopper +1253%
Contains more ZincZinc +330.2%
Contains more PhosphorusPhosphorus +245.4%
Contains more ManganeseManganese +19.1%
Contains more SeleniumSelenium +262.3%

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.
Bran
Bran
0
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +345.6%
Contains more Vitamin B2Vitamin B2 +523.5%
Contains more Vitamin B3Vitamin B3 +715.3%
Contains more Vitamin B5Vitamin B5 +261.8%
Contains more Vitamin B6Vitamin B6 +1796%
Contains more FolateFolate +8650%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Bean raw DV% diff.
Folate 6µg 525µg 130%
Copper 0.066mg 0.893mg 92%
Iron 0.88mg 5.07mg 52%
Fiber 2.6g 15.5g 52%
Vitamin B1 0.16mg 0.713mg 46%
Phosphorus 119mg 411mg 42%
Potassium 92mg 1393mg 38%
Selenium 7.7µg 27.9µg 37%
Protein 3.21g 21.42g 36%
Vitamin B6 0.025mg 0.474mg 35%
Magnesium 40mg 176mg 32%
Carbs 11.44g 62.55g 17%
Zinc 0.53mg 2.28mg 16%
Calories 40kcal 347kcal 15%
Starch 34.17g 14%
Vitamin B2 0.034mg 0.212mg 14%
Choline 66.2mg 12%
Vitamin B5 0.217mg 0.785mg 11%
Calcium 10mg 113mg 10%
Manganese 0.964mg 1.148mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B3 0.144mg 1.174mg 6%
Vitamin K 5.6µg 5%
Fats 0.86g 1.23g 1%
Vitamin E 0.21mg 1%
Protein per 100 calories 8g 6.2g N/A
Calories per 10 g protein 125kcal 162kcal N/A
Weight per 100 calories 250g 29g N/A
Net carbs 8.84g 47.05g N/A
Sugar 2.11g N/A
Sodium 1mg 12mg 0%
Saturated fat 0.163g 0.235g 0%
Monounsaturated fat 0.291g 0.229g 0%
Polyunsaturated fat 0.339g 0.407g 0%
Tryptophan 0.057mg 0.237mg 0%
Threonine 0.086mg 0.81mg 0%
Isoleucine 0.114mg 0.871mg 0%
Leucine 0.235mg 1.558mg 0%
Lysine 0.13mg 1.356mg 0%
Methionine 0.057mg 0.259mg 0%
Phenylalanine 0.155mg 1.095mg 0%
Valine 0.165mg 0.998mg 0%
Histidine 0.07mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +641.4%
Contains more ProteinProtein +567.3%
Contains more FatsFats +43%
Contains more CarbsCarbs +446.8%
Contains more OtherOther +608.2%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -30.6%
Contains more Mono. FatMonounsaturated fat +27.1%
Contains more Poly. FatPolyunsaturated fat +20.1%

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