Beans vs Corn bran
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, kidney, california red, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 330
Corn bran 224
Protein (g)
Beans 24.4
Corn bran 8.36
Carbs (g)
Beans 59.8
Corn bran 85.6
Fat (g)
Beans 0.250
Corn bran 0.920
Fiber (g)
Beans 24.9
Corn bran 79.0
Quick answers
Which has more protein?
Beans, kidney, california red, mature seeds, raw — 24.4g vs 8.36g per 100g.
Which has fewer calories?
Corn bran, crude — 224 vs 330 kcal per 100g.
Which is more nutrient-dense?
Beans, kidney, california red, mature seeds, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beans | Corn bran | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 330 kcal | 224 kcal | +47% |
| Macronutrients | |||
| Water | 11.8 g | 4.71 g | +149% |
| Protein | 24.4 g | 8.36 g | +192% |
| Total lipid (fat) | 0.250 g | 0.920 g | -73% |
| Carbohydrate, by difference | 59.8 g | 85.6 g | -30% |
| Fiber, total dietary | 24.9 g | 79.0 g | -68% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.036 g | 0.130 g | -72% |
| Fatty acids, total monounsaturated | 0.019 g | 0.243 g | -92% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.529 mg | 0.010 mg | +5190% |
| Riboflavin (Vitamin B2) | 0.219 mg | 0.100 mg | +119% |
| Niacin (Vitamin B3) | 2.06 mg | 2.73 mg | -25% |
| Pantothenic acid (Vitamin B5) | 0.780 mg | 0.636 mg | +23% |
| Vitamin B-6 — Pyridoxine | 0.397 mg | 0.152 mg | +161% |
| Biotin (Vitamin B7) | 394 ug | 4.00 ug | +9750% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 18.1 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 4.00 ug | -100% |
| Carotene, beta | — | 32.0 ug | |
| Carotene, alpha | — | 21.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.420 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 195 mg | 42.0 mg | +364% |
| Iron, Fe | 9.35 mg | 2.79 mg | +235% |
| Magnesium, Mg | 160 mg | 64.0 mg | +150% |
| Phosphorus, P | 405 mg | 72.0 mg | +463% |
| Potassium, K | 1490 mg | 44.0 mg | +3286% |
| Sodium, Na | 11.0 mg | 7.00 mg | +57% |
| Zinc, Zn | 2.55 mg | 1.56 mg | +63% |
| Copper, Cu | 1.10 mg | 0.248 mg | +344% |
| Manganese, Mn | 1.00 mg | 0.140 mg | +614% |
| Selenium, Se | 3.20 ug | 16.5 ug | -81% |
| Other Nutrients | |||
| Energy | 1381 kj | 937 kj | +47% |
| Ash | 3.83 g | 0.360 g | +964% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 394 ug | 4.00 ug | +9750% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 394 ug | 4.00 ug | +9750% |
| Betaine | — | 4.60 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 8.00 IU | 71.0 IU | -89% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 1355 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 0.300 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.032 g | 0.111 g | -71% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.015 g | -73% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.001 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.019 g | 0.243 g | -92% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.138 g | 0.421 g | -67% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.054 g | 0.408 g | -87% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.084 g | 0.013 g | +546% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.289 g | — | |
| Threonine (EAA) | 1.03 g | — | |
| Isoleucine (EAA, BCAA) | 1.08 g | — | |
| Leucine (EAA, BCAA) | 1.95 g | — | |
| Lysine (EAA) | 1.67 g | — | |
| Methionine (EAA) | 0.367 g | — | |
| Cystine (conditionally essential) | 0.265 g | — | |
| Phenylalanine (EAA) | 1.32 g | — | |
| Tyrosine (conditionally essential) | 0.686 g | — | |
| Valine (EAA, BCAA) | 1.27 g | — | |
| Arginine (conditionally essential) | 1.51 g | — | |
| Histidine (EAA) | 0.679 g | — | |
| Alanine | 1.02 g | — | |
| Aspartic acid | 2.95 g | — | |
| Glutamic acid | 3.72 g | — | |
| Glycine (conditionally essential) | 0.952 g | — | |
| Proline (conditionally essential) | 1.03 g | — | |
| Serine | 1.33 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.600 mg | |
| Choline from phosphatidylcholine | — | 2.20 mg | |
| Choline from phosphocholine | — | 0.300 mg | |
| Choline from sphingomyelin | — | 0.200 mg | |
| Free Choline | — | 15.0 mg | |
| Total Choline | — | 18.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beans, kidney, california red, mature seeds, raw nutrition facts Corn bran, crude nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) +9750% in Beans, kidney, california red, mature seeds, raw Thiamin (Vitamin B1) +5190% in Beans, kidney, california red, mature seeds, raw Potassium, K +3286% in Beans, kidney, california red, mature seeds, raw Manganese, Mn +614% in Beans, kidney, california red, mature seeds, raw
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