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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% 0.12% 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 AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +23.9%
Contains more FolateFolate +15%
~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

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%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Cranberry bean raw
Low Calories diet ok
Low Fats diet Equal
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
67%
Bean raw
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
131%
Bean raw
117%
Cranberry bean raw

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 2)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $0.9)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.