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  6. Cranberry bean raw vs. Apple

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

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Important differences between cranberry bean raw and apples

  • Apples have less folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, potassium, magnesium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 150% more.
  • Cranberry bean raw has 91 times more zinc than apples. Cranberry bean raw has 3.63mg of zinc, while apples have 0.04mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Apples, raw, with skin.

Infographic

Cranberry bean raw vs Apple 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +3020%
Contains more CalciumCalcium +2016.7%
Contains more PotassiumPotassium +1144.9%
Contains more IronIron +4066.7%
Contains more CopperCopper +2840.7%
Contains more ZincZinc +8975%
Contains more PhosphorusPhosphorus +3281.8%
Contains more ManganeseManganese +2528.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -83.3%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Apple
Apple
5
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin B1Vitamin B1 +4294.1%
Contains more Vitamin B2Vitamin B2 +719.2%
Contains more Vitamin B3Vitamin B3 +1498.9%
Contains more Vitamin B5Vitamin B5 +1126.2%
Contains more Vitamin B6Vitamin B6 +653.7%
Contains more FolateFolate +20033.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Apple DV% diff.
Folate 604µg 3µg 150%
Fiber 24.7g 2.4g 89%
Copper 0.794mg 0.027mg 85%
Vitamin B1 0.747mg 0.017mg 61%
Iron 5mg 0.12mg 61%
Phosphorus 372mg 11mg 52%
Protein 23.03g 0.26g 46%
Manganese 0.92mg 0.035mg 38%
Magnesium 156mg 5mg 36%
Potassium 1332mg 107mg 36%
Zinc 3.63mg 0.04mg 33%
Selenium 12.7µg 0µg 23%
Vitamin B6 0.309mg 0.041mg 21%
Carbs 60.05g 13.81g 15%
Vitamin B5 0.748mg 0.061mg 14%
Vitamin B2 0.213mg 0.026mg 14%
Calories 335kcal 52kcal 14%
Calcium 127mg 6mg 12%
Vitamin B3 1.455mg 0.091mg 9%
Fructose 5.9g 7%
Vitamin C 0mg 4.6mg 5%
Polyunsaturated fat 0.527g 0.051g 3%
Vitamin K 2.2µg 2%
Fats 1.23g 0.17g 2%
Vitamin E 0.18mg 1%
Choline 3.4mg 1%
Saturated fat 0.316g 0.028g 1%
Net carbs 35.35g 11.41g N/A
Sugar 10.39g N/A
Starch 0.05g 0%
Sodium 6mg 1mg 0%
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.106g 0.007g 0%
Tryptophan 0.273mg 0.001mg 0%
Threonine 0.969mg 0.006mg 0%
Isoleucine 1.017mg 0.006mg 0%
Leucine 1.838mg 0.013mg 0%
Lysine 1.58mg 0.012mg 0%
Methionine 0.346mg 0.001mg 0%
Phenylalanine 1.245mg 0.006mg 0%
Valine 1.205mg 0.012mg 0%
Histidine 0.641mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +8757.7%
Contains more FatsFats +623.5%
Contains more CarbsCarbs +334.8%
Contains more OtherOther +1550%
Contains more WaterWater +590.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +1414.3%
Contains more Poly. FatPolyunsaturated fat +933.3%
Contains less Sat. FatSaturated fat -91.1%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.