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  6. Bean raw vs. Cranberry beans

Bean raw vs. Cranberry beans — In-Depth Nutrition Comparison

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Important differences between bean raw and cranberry beans

  • Bean raw has more folate, copper, selenium, vitamin B1, phosphorus, iron, manganese, vitamin B6, magnesium, and potassium than cranberry beans.
  • Bean raw's daily need coverage for folate is 80% more.
  • Bean raw contains 21 times more selenium than cranberry beans. Bean raw contains 27.9µg of selenium, while cranberry beans contains 1.3µg.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Bean raw vs Cranberry beans 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +252%
Contains more CalciumCalcium +126%
Contains more PotassiumPotassium +259.9%
Contains more IronIron +142.6%
Contains more CopperCopper +286.6%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +204.4%
Contains more ManganeseManganese +210.3%
Contains more SeleniumSelenium +2046.2%
Contains less SodiumSodium -91.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +239.5%
Contains more Vitamin B2Vitamin B2 +207.2%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin B5Vitamin B5 +227.1%
Contains more Vitamin B6Vitamin B6 +485.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +153.6%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Cranberry beans DV% diff.
Folate 525µg 207µg 80%
Copper 0.893mg 0.231mg 74%
Selenium 27.9µg 1.3µg 48%
Vitamin B1 0.713mg 0.21mg 42%
Phosphorus 411mg 135mg 39%
Iron 5.07mg 2.09mg 37%
Manganese 1.148mg 0.37mg 34%
Vitamin B6 0.474mg 0.081mg 30%
Magnesium 176mg 50mg 30%
Potassium 1393mg 387mg 30%
Fiber 15.5g 8.6g 28%
Protein 21.42g 9.34g 24%
Starch 34.17g 14%
Carbs 62.55g 24.46g 13%
Choline 66.2mg 12%
Vitamin B5 0.785mg 0.24mg 11%
Vitamin B2 0.212mg 0.069mg 11%
Calories 347kcal 136kcal 11%
Zinc 2.28mg 1.14mg 10%
Vitamin C 6.3mg 0mg 7%
Calcium 113mg 50mg 6%
Vitamin K 5.6µg 5%
Vitamin B3 1.174mg 0.515mg 4%
Vitamin E 0.21mg 1%
Polyunsaturated fat 0.407g 0.199g 1%
Fats 1.23g 0.46g 1%
Saturated fat 0.235g 0.119g 1%
Net carbs 47.05g 15.86g N/A
Sugar 2.11g N/A
Sodium 12mg 1mg 0%
Monounsaturated fat 0.229g 0.04g 0%
Tryptophan 0.237mg 0.111mg 0%
Threonine 0.81mg 0.393mg 0%
Isoleucine 0.871mg 0.412mg 0%
Leucine 1.558mg 0.746mg 0%
Lysine 1.356mg 0.641mg 0%
Methionine 0.259mg 0.14mg 0%
Phenylalanine 1.095mg 0.505mg 0%
Valine 0.998mg 0.489mg 0%
Histidine 0.556mg 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +129.3%
Contains more FatsFats +167.4%
Contains more CarbsCarbs +155.7%
Contains more OtherOther +218.3%
Contains more WaterWater +470.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +472.5%
Contains more Poly. FatPolyunsaturated fat +104.5%
Contains less Sat. FatSaturated fat -49.4%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.