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  6. Cranberry bean raw vs. Avocado

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

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

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, zinc, and potassium than avocadoes.
  • Cranberry bean raw's daily need coverage for folate is 131% higher.
  • Avocadoes have 11 times less vitamin B1 than cranberry bean raw. Cranberry bean raw has 0.747mg of vitamin B1, while avocadoes have 0.067mg.

We used Beans, cranberry (roman), mature seeds, raw and Avocados, raw, all commercial varieties types in this comparison.

Infographic

Cranberry bean raw vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +437.9%
Contains more CalciumCalcium +958.3%
Contains more PotassiumPotassium +174.6%
Contains more IronIron +809.1%
Contains more CopperCopper +317.9%
Contains more ZincZinc +467.2%
Contains more PhosphorusPhosphorus +615.4%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +547.9%
Contains more SeleniumSelenium +3075%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin B1Vitamin B1 +1014.9%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B6Vitamin B6 +20.2%
Contains more FolateFolate +645.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +19.5%
Contains more Vitamin B5Vitamin B5 +85.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Avocado DV% diff.
Folate 604µg 81µg 131%
Fiber 24.7g 6.7g 72%
Copper 0.794mg 0.19mg 67%
Vitamin B1 0.747mg 0.067mg 57%
Iron 5mg 0.55mg 56%
Phosphorus 372mg 52mg 46%
Protein 23.03g 2g 42%
Manganese 0.92mg 0.142mg 34%
Magnesium 156mg 29mg 30%
Zinc 3.63mg 0.64mg 27%
Potassium 1332mg 485mg 25%
Monounsaturated fat 0.106g 9.799g 24%
Selenium 12.7µg 0.4µg 22%
Fats 1.23g 14.66g 21%
Vitamin K 21µg 18%
Carbs 60.05g 8.53g 17%
Vitamin E 2.07mg 14%
Vitamin B5 0.748mg 1.389mg 13%
Calcium 127mg 12mg 12%
Vitamin C 0mg 10mg 11%
Polyunsaturated fat 0.527g 1.816g 9%
Calories 335kcal 160kcal 9%
Saturated fat 0.316g 2.126g 8%
Vitamin B2 0.213mg 0.13mg 6%
Vitamin B6 0.309mg 0.257mg 4%
Choline 14.2mg 3%
Vitamin B3 1.455mg 1.738mg 2%
Vitamin A 0µg 7µg 1%
Net carbs 35.35g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 6mg 7mg 0%
Tryptophan 0.273mg 0.025mg 0%
Threonine 0.969mg 0.073mg 0%
Isoleucine 1.017mg 0.084mg 0%
Leucine 1.838mg 0.143mg 0%
Lysine 1.58mg 0.132mg 0%
Methionine 0.346mg 0.038mg 0%
Phenylalanine 1.245mg 0.097mg 0%
Valine 1.205mg 0.107mg 0%
Histidine 0.641mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1051.5%
Contains more CarbsCarbs +604%
Contains more OtherOther +108.9%
Contains more FatsFats +1091.9%
Contains more WaterWater +491%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +9144.3%
Contains more Poly. FatPolyunsaturated fat +244.6%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.