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  6. Cranberry bean raw vs. Arrowroot

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

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What are the main differences between cranberry bean raw and arrowroot?

  • Cranberry bean raw has more fiber, copper, folate, vitamin B1, phosphorus, iron, manganese, magnesium, zinc, and potassium than arrowroot.
  • Cranberry bean raw's daily need coverage for fiber is 94% higher.
  • Arrowroot has 7 times less copper than cranberry bean raw. Cranberry bean raw has 0.794mg of copper, while arrowroot has 0.121mg.
  • Arrowroot has a higher glycemic index (58) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and Arrowroot, raw types in this comparison.

Infographic

Cranberry bean raw vs Arrowroot 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +524%
Contains more CalciumCalcium +2016.7%
Contains more PotassiumPotassium +193.4%
Contains more IronIron +125.2%
Contains more CopperCopper +556.2%
Contains more ZincZinc +476.2%
Contains more PhosphorusPhosphorus +279.6%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +428.7%
Contains more SeleniumSelenium +1714.3%

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%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin B1Vitamin B1 +422.4%
Contains more Vitamin B2Vitamin B2 +261%
Contains more Vitamin B5Vitamin B5 +156.2%
Contains more Vitamin B6Vitamin B6 +16.2%
Contains more FolateFolate +78.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +16.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Arrowroot DV% diff.
Fiber 24.7g 1.3g 94%
Copper 0.794mg 0.121mg 75%
Folate 604µg 338µg 67%
Vitamin B1 0.747mg 0.143mg 50%
Phosphorus 372mg 98mg 39%
Protein 23.03g 4.24g 38%
Iron 5mg 2.22mg 35%
Manganese 0.92mg 0.174mg 32%
Magnesium 156mg 25mg 31%
Zinc 3.63mg 0.63mg 27%
Potassium 1332mg 454mg 26%
Selenium 12.7µg 0.7µg 22%
Carbs 60.05g 13.39g 16%
Calories 335kcal 65kcal 14%
Calcium 127mg 6mg 12%
Vitamin B2 0.213mg 0.059mg 12%
Vitamin B5 0.748mg 0.292mg 9%
Polyunsaturated fat 0.527g 0.092g 3%
Vitamin B6 0.309mg 0.266mg 3%
Vitamin C 0mg 1.9mg 2%
Fats 1.23g 0.2g 2%
Sodium 6mg 26mg 1%
Vitamin B3 1.455mg 1.693mg 1%
Saturated fat 0.316g 0.039g 1%
Net carbs 35.35g 12.09g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.106g 0.004g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +443.2%
Contains more FatsFats +515%
Contains more CarbsCarbs +348.5%
Contains more OtherOther +132.4%
Contains more WaterWater +551.7%

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +2550%
Contains more Poly. FatPolyunsaturated fat +472.8%
Contains less Sat. FatSaturated fat -87.7%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.