Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Beans, black, mature seeds, raw
  5. Compare
  6. Beans, black, mature seeds, raw vs. Cranberry bean raw

Beans, black, mature seeds, raw vs. Cranberry bean raw — In-Depth Nutrition Comparison

Compare

Summary of differences between beans, black, mature seeds, raw and cranberry bean raw

  • Beans, black, mature seeds, raw has more vitamin B1, manganese, and copper; however, cranberry bean raw is higher in folate, fiber, and selenium.
  • Cranberry bean raw covers your daily need for folate, 40% more than beans, black, mature seeds, raw.

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

Infographic

Beans, black, mature seeds, 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 122% 37% 131% 188% 280% 100% 151% 0.65% 138% 17%
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 PotassiumPotassium +11.3%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +15.2%
Contains more SeleniumSelenium +296.9%
~equal in Magnesium ~156mg
~equal in Calcium ~127mg
~equal in Iron ~5mg
~equal in Copper ~0.794mg
~equal in Zinc ~3.63mg
~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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +34.4%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more FolateFolate +36%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans, black, mature seeds, raw Cranberry bean raw DV% diff.
Folate 444µg 604µg 40%
Fiber 15.5g 24.7g 37%
Selenium 3.2µg 12.7µg 17%
Vitamin B1 0.9mg 0.747mg 13%
Choline 66.4mg 12%
Manganese 1.06mg 0.92mg 6%
Vitamin K 5.6µg 5%
Copper 0.841mg 0.794mg 5%
Magnesium 171mg 156mg 4%
Potassium 1483mg 1332mg 4%
Vitamin B3 1.955mg 1.455mg 3%
Protein 21.6g 23.03g 3%
Vitamin B5 0.899mg 0.748mg 3%
Phosphorus 352mg 372mg 3%
Vitamin B2 0.193mg 0.213mg 2%
Vitamin B6 0.286mg 0.309mg 2%
Vitamin E 0.21mg 1%
Carbs 62.36g 60.05g 1%
Polyunsaturated fat 0.61g 0.527g 1%
Calories 341kcal 335kcal 0%
Fats 1.42g 1.23g 0%
Net carbs 46.86g 35.35g N/A
Calcium 123mg 127mg 0%
Iron 5.02mg 5mg 0%
Sugar 2.12g N/A
Zinc 3.65mg 3.63mg 0%
Sodium 5mg 6mg 0%
Saturated fat 0.366g 0.316g 0%
Monounsaturated fat 0.123g 0.106g 0%
Tryptophan 0.256mg 0.273mg 0%
Threonine 0.909mg 0.969mg 0%
Isoleucine 0.954mg 1.017mg 0%
Leucine 1.725mg 1.838mg 0%
Lysine 1.483mg 1.58mg 0%
Methionine 0.325mg 0.346mg 0%
Phenylalanine 1.168mg 1.245mg 0%
Valine 1.13mg 1.205mg 0%
Histidine 0.601mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 62% 11% 4%
Protein: 21.6 g
Fats: 1.42 g
Carbs: 62.36 g
Water: 11.02 g
Other: 3.6 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 +15.4%
Contains more WaterWater +12.4%
~equal in Protein ~23.03g
~equal in Carbs ~60.05g
~equal in Other ~3.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.123 g
Polyunsaturated fat: Poly. Fat 0.61 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 +16%
Contains more Poly. FatPolyunsaturated fat +15.7%
Contains less Sat. FatSaturated fat -13.7%

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, black, mature seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173734/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.