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  6. Bran vs. Green bean raw

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

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

  • Bran is richer in manganese, selenium, phosphorus, and vitamin B1, yet green bean raw is richer in vitamin A, vitamin C, vitamin B6, folate, and vitamin B2.
  • Bran's daily need coverage for manganese is 33% higher.
  • Bran has 13 times more selenium than green bean raw. Bran has 7.7µg of selenium, while green bean raw has 0.6µg.
  • Green bean raw has a lower glycemic index than bran.

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

Infographic

Bran vs Green 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
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%
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%
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%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +129.3%
Contains more IronIron +17%
~equal in Copper ~0.069mg

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%
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%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +205.9%
Contains more Vitamin B3Vitamin B3 +409.7%
Contains more Vitamin B6Vitamin B6 +464%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +2810%
Contains more Poly. FatPolyunsaturated fat +200%
Contains less Sat. FatSaturated fat -69.3%

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