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  6. Beans, baked, canned, plain or vegetarian vs. Cranberry bean raw

Beans, baked, canned, plain or vegetarian vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between beans, baked, canned, plain or vegetarian and cranberry bean raw

  • Cranberry bean raw is higher than beans, baked, canned, plain or vegetarian in folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, potassium, magnesium, and vitamin B6.
  • Cranberry bean raw covers your daily folate needs 148% more than beans, baked, canned, plain or vegetarian.

Food varieties used in this article are Beans, baked, canned, plain or vegetarian and Beans, cranberry (roman), mature seeds, raw.

Infographic

Beans, baked, canned, plain or vegetarian 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 19% 10% 20% 45% 48% 62% 32% 45% 14% 27%
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 +477.8%
Contains more CalciumCalcium +273.5%
Contains more PotassiumPotassium +494.6%
Contains more IronIron +320.2%
Contains more CopperCopper +447.6%
Contains more ZincZinc +59.2%
Contains more PhosphorusPhosphorus +402.7%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +744%
Contains more SeleniumSelenium +154%

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% 1.7% 3% 0% 24% 9% 8% 13% 19% 0% 2% 9% 17%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +678.1%
Contains more Vitamin B2Vitamin B2 +446.2%
Contains more Vitamin B3Vitamin B3 +240%
Contains more Vitamin B5Vitamin B5 +246.3%
Contains more Vitamin B6Vitamin B6 +267.9%
Contains more FolateFolate +4933.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans, baked, canned, plain or vegetarian Cranberry bean raw DV% diff.
Folate 12µg 604µg 148%
Fiber 4.1g 24.7g 82%
Copper 0.145mg 0.794mg 72%
Vitamin B1 0.096mg 0.747mg 54%
Iron 1.19mg 5mg 48%
Phosphorus 74mg 372mg 43%
Protein 4.75g 23.03g 37%
Manganese 0.109mg 0.92mg 35%
Potassium 224mg 1332mg 33%
Magnesium 27mg 156mg 31%
Vitamin B6 0.084mg 0.309mg 17%
Sodium 343mg 6mg 15%
Selenium 5µg 12.7µg 14%
Vitamin B2 0.039mg 0.213mg 13%
Carbs 21.14g 60.05g 13%
Calories 94kcal 335kcal 12%
Zinc 2.28mg 3.63mg 12%
Vitamin B5 0.216mg 0.748mg 11%
Calcium 34mg 127mg 9%
Vitamin B3 0.428mg 1.455mg 6%
Choline 31.5mg 6%
Starch 7.38g 3%
Polyunsaturated fat 0.121g 0.527g 3%
Fructose 1.56g 2%
Vitamin A 5µg 0µg 1%
Vitamin K 0.8µg 1%
Fats 0.37g 1.23g 1%
Saturated fat 0.071g 0.316g 1%
Vitamin E 0.15mg 1%
Net carbs 17.04g 35.35g N/A
Sugar 7.96g N/A
Monounsaturated fat 0.095g 0.106g 0%
Tryptophan 0.051mg 0.273mg 0%
Threonine 0.149mg 0.969mg 0%
Isoleucine 0.226mg 1.017mg 0%
Leucine 0.405mg 1.838mg 0%
Lysine 0.298mg 1.58mg 0%
Methionine 0.047mg 0.346mg 0%
Phenylalanine 0.267mg 1.245mg 0%
Valine 0.26mg 1.205mg 0%
Histidine 0.132mg 0.641mg 0%
Omega-3 - ALA 0.051g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 21% 72% 2%
Protein: 4.75 g
Fats: 0.37 g
Carbs: 21.14 g
Water: 72 g
Other: 1.74 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 WaterWater +481.1%
Contains more ProteinProtein +384.8%
Contains more FatsFats +232.4%
Contains more CarbsCarbs +184.1%
Contains more OtherOther +89.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.121 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 -77.5%
Contains more Mono. FatMonounsaturated fat +11.6%
Contains more Poly. FatPolyunsaturated fat +335.5%

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. Beans, baked, canned, plain or vegetarian - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175182/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.