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  6. Bean raw vs. Cranberry bean raw

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

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Differences between bean raw and cranberry bean raw

  • Bean raw has more selenium, vitamin B6, copper, manganese, vitamin C, and phosphorus, while cranberry bean raw has more fiber, folate, and zinc.
  • Cranberry bean raw's daily need coverage for fiber is 37% higher.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Bean raw 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 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +12.8%
Contains more CopperCopper +12.5%
Contains more ManganeseManganese +24.8%
Contains more SeleniumSelenium +119.7%
Contains more CalciumCalcium +12.4%
Contains more ZincZinc +59.2%
Contains less SodiumSodium -50%
~equal in Potassium ~1332mg
~equal in Iron ~5mg
~equal in Phosphorus ~372mg

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +53.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more FolateFolate +15%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.747mg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Cranberry bean raw DV% diff.
Fiber 15.5g 24.7g 37%
Selenium 27.9µg 12.7µg 28%
Folate 525µg 604µg 20%
Starch 34.17g 14%
Vitamin B6 0.474mg 0.309mg 13%
Zinc 2.28mg 3.63mg 12%
Choline 66.2mg 12%
Copper 0.893mg 0.794mg 11%
Manganese 1.148mg 0.92mg 10%
Vitamin C 6.3mg 0mg 7%
Phosphorus 411mg 372mg 6%
Vitamin K 5.6µg 5%
Magnesium 176mg 156mg 5%
Protein 21.42g 23.03g 3%
Vitamin B1 0.713mg 0.747mg 3%
Potassium 1393mg 1332mg 2%
Vitamin B3 1.174mg 1.455mg 2%
Vitamin B5 0.785mg 0.748mg 1%
Polyunsaturated fat 0.407g 0.527g 1%
Calories 347kcal 335kcal 1%
Vitamin E 0.21mg 1%
Iron 5.07mg 5mg 1%
Carbs 62.55g 60.05g 1%
Calcium 113mg 127mg 1%
Fats 1.23g 1.23g 0%
Net carbs 47.05g 35.35g N/A
Sugar 2.11g N/A
Sodium 12mg 6mg 0%
Vitamin B2 0.212mg 0.213mg 0%
Saturated fat 0.235g 0.316g 0%
Monounsaturated fat 0.229g 0.106g 0%
Tryptophan 0.237mg 0.273mg 0%
Threonine 0.81mg 0.969mg 0%
Isoleucine 0.871mg 1.017mg 0%
Leucine 1.558mg 1.838mg 0%
Lysine 1.356mg 1.58mg 0%
Methionine 0.259mg 0.346mg 0%
Phenylalanine 1.095mg 1.245mg 0%
Valine 0.998mg 1.205mg 0%
Histidine 0.556mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
~equal in Protein ~23.03g
~equal in Fats ~1.23g
~equal in Carbs ~60.05g
~equal in Water ~12.39g
~equal in Other ~3.3g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -25.6%
Contains more Mono. FatMonounsaturated fat +116%
Contains more Poly. FatPolyunsaturated fat +29.5%

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 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.