Beans vs Corn bran
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, yellow, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 345
Corn bran 224
Protein (g)
Beans 22.0
Corn bran 8.36
Carbs (g)
Beans 60.7
Corn bran 85.6
Fat (g)
Beans 2.60
Corn bran 0.920
Fiber (g)
Beans 25.1
Corn bran 79.0
Quick answers
Which has more protein?
Beans, yellow, mature seeds, raw — 22.0g vs 8.36g per 100g.
Which has fewer calories?
Corn bran, crude — 224 vs 345 kcal per 100g.
Which is more nutrient-dense?
Beans, yellow, 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 | 345 kcal | 224 kcal | +54% |
| Macronutrients | |||
| Water | 11.1 g | 4.71 g | +136% |
| Protein | 22.0 g | 8.36 g | +163% |
| Total lipid (fat) | 2.60 g | 0.920 g | +183% |
| Carbohydrate, by difference | 60.7 g | 85.6 g | -29% |
| Fiber, total dietary | 25.1 g | 79.0 g | -68% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.671 g | 0.130 g | +416% |
| Fatty acids, total monounsaturated | 0.226 g | 0.243 g | -7% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.690 mg | 0.010 mg | +6800% |
| Riboflavin (Vitamin B2) | 0.330 mg | 0.100 mg | +230% |
| Niacin (Vitamin B3) | 2.43 mg | 2.73 mg | -11% |
| Pantothenic acid (Vitamin B5) | 0.734 mg | 0.636 mg | +15% |
| Vitamin B-6 — Pyridoxine | 0.442 mg | 0.152 mg | +191% |
| Biotin (Vitamin B7) | 389 ug | 4.00 ug | +9625% |
| 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 | 166 mg | 42.0 mg | +295% |
| Iron, Fe | 7.01 mg | 2.79 mg | +151% |
| Magnesium, Mg | 222 mg | 64.0 mg | +247% |
| Phosphorus, P | 488 mg | 72.0 mg | +578% |
| Potassium, K | 1042 mg | 44.0 mg | +2268% |
| Sodium, Na | 12.0 mg | 7.00 mg | +71% |
| Zinc, Zn | 2.83 mg | 1.56 mg | +81% |
| Copper, Cu | 0.639 mg | 0.248 mg | +158% |
| Manganese, Mn | 1.29 mg | 0.140 mg | +819% |
| Selenium, Se | 12.8 ug | 16.5 ug | -22% |
| Other Nutrients | |||
| Energy | 1443 kj | 937 kj | +54% |
| Ash | 3.60 g | 0.360 g | +900% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 389 ug | 4.00 ug | +9625% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 389 ug | 4.00 ug | +9625% |
| Betaine | — | 4.60 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 6.00 IU | 71.0 IU | -92% |
| 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) | 0.002 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.629 g | 0.111 g | +467% |
| SFA 18:0 (Stearic acid) | 0.040 g | 0.015 g | +167% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.001 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.226 g | 0.243 g | -7% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.12 g | 0.421 g | +166% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.609 g | 0.408 g | +49% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.510 g | 0.013 g | +3823% |
| 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) | 0.260 g | — | |
| Threonine (EAA) | 0.926 g | — | |
| Isoleucine (EAA, BCAA) | 0.972 g | — | |
| Leucine (EAA, BCAA) | 1.76 g | — | |
| Lysine (EAA) | 1.51 g | — | |
| Methionine (EAA) | 0.331 g | — | |
| Cystine (conditionally essential) | 0.239 g | — | |
| Phenylalanine (EAA) | 1.19 g | — | |
| Tyrosine (conditionally essential) | 0.620 g | — | |
| Valine (EAA, BCAA) | 1.15 g | — | |
| Arginine (conditionally essential) | 1.36 g | — | |
| Histidine (EAA) | 0.612 g | — | |
| Alanine | 0.922 g | — | |
| Aspartic acid | 2.66 g | — | |
| Glutamic acid | 3.36 g | — | |
| Glycine (conditionally essential) | 0.859 g | — | |
| Proline (conditionally essential) | 0.933 g | — | |
| Serine | 1.20 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0.257 mg | — | |
| Genistein | 0.171 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 | |
| Isoflavones | |||
| Total isoflavones | 0.429 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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