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Babassu oil vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Summary of differences between babassu oil and cranberry bean raw

  • Babassu oil has less folate, fiber, iron, vitamin B1, phosphorus, potassium, magnesium, zinc, and vitamin B6 than cranberry bean raw.
  • Babassu oil covers your daily need for saturated fat, 404% more than cranberry bean raw.
  • Cranberry bean raw has less saturated fat.
  • The glycemic index of cranberry bean raw is higher.

These are the specific foods used in this comparison Oil, babassu and Beans, cranberry (roman), mature seeds, raw.

Infographic

Babassu oil vs Cranberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +8030.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +10654.7%
Contains more Poly. FatPolyunsaturated fat +203.6%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Babassu oil Cranberry bean raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Babassu oil Cranberry bean raw DV% diff.
Saturated fat 81.2g 0.316g 368%
Fats 100g 1.23g 152%
Folate 0µg 604µg 151%
Vitamin E 19.1mg 127%
Fiber 0g 24.7g 99%
Copper 0.794mg 88%
Iron 0mg 5mg 63%
Vitamin B1 0mg 0.747mg 62%
Phosphorus 0mg 372mg 53%
Protein 0g 23.03g 46%
Manganese 0.92mg 40%
Potassium 0mg 1332mg 39%
Magnesium 0mg 156mg 37%
Zinc 0mg 3.63mg 33%
Monounsaturated fat 11.4g 0.106g 28%
Calories 884kcal 335kcal 27%
Vitamin B6 0mg 0.309mg 24%
Selenium 0µg 12.7µg 23%
Carbs 0g 60.05g 20%
Vitamin B2 0mg 0.213mg 16%
Vitamin B5 0mg 0.748mg 15%
Calcium 0mg 127mg 13%
Vitamin B3 0mg 1.455mg 9%
Polyunsaturated fat 1.6g 0.527g 7%
Net carbs 0g 35.35g N/A
Sodium 0mg 6mg 0%
Tryptophan 0mg 0.273mg 0%
Threonine 0mg 0.969mg 0%
Isoleucine 0mg 1.017mg 0%
Leucine 0mg 1.838mg 0%
Lysine 0mg 1.58mg 0%
Methionine 0mg 0.346mg 0%
Phenylalanine 0mg 1.245mg 0%
Valine 0mg 1.205mg 0%
Histidine 0mg 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Babassu oil Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Babassu oil
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
0%
Babassu oil
117%
Cranberry bean raw

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 80.884g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Sodium?
Babassu oil
Babassu oil contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Babassu oil
Babassu oil is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.