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  6. Cranberry bean raw vs. Bamboo shoots

Cranberry bean raw vs. Bamboo shoots — In-Depth Nutrition Comparison

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A recap on differences between cranberry bean raw and bamboo shoots

  • Cranberry bean raw is higher than bamboo shoots in folate, fiber, copper, iron, vitamin B1, phosphorus, magnesium, manganese, potassium, and zinc.
  • Cranberry bean raw covers your daily folate needs 149% more than bamboo shoots.
  • Cranberry bean raw contains 52 times more magnesium than bamboo shoots. While cranberry bean raw contains 156mg of magnesium, bamboo shoots contain only 3mg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Bamboo shoots, raw.

Infographic

Cranberry bean raw vs Bamboo shoots 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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +5100%
Contains more CalciumCalcium +876.9%
Contains more PotassiumPotassium +149.9%
Contains more IronIron +900%
Contains more CopperCopper +317.9%
Contains more ZincZinc +230%
Contains more PhosphorusPhosphorus +530.5%
Contains more ManganeseManganese +251.1%
Contains more SeleniumSelenium +1487.5%
Contains less SodiumSodium -33.3%

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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +398%
Contains more Vitamin B2Vitamin B2 +204.3%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more Vitamin B5Vitamin B5 +364.6%
Contains more Vitamin B6Vitamin B6 +28.8%
Contains more FolateFolate +8528.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Bamboo shoots DV% diff.
Folate 604µg 7µg 149%
Fiber 24.7g 2.2g 90%
Copper 0.794mg 0.19mg 67%
Iron 5mg 0.5mg 56%
Vitamin B1 0.747mg 0.15mg 50%
Phosphorus 372mg 59mg 45%
Protein 23.03g 2.6g 41%
Magnesium 156mg 3mg 36%
Manganese 0.92mg 0.262mg 29%
Potassium 1332mg 533mg 24%
Zinc 3.63mg 1.1mg 23%
Selenium 12.7µg 0.8µg 22%
Carbs 60.05g 5.2g 18%
Calories 335kcal 27kcal 15%
Vitamin B5 0.748mg 0.161mg 12%
Calcium 127mg 13mg 11%
Vitamin B2 0.213mg 0.07mg 11%
Vitamin E 1mg 7%
Vitamin B3 1.455mg 0.6mg 5%
Vitamin B6 0.309mg 0.24mg 5%
Vitamin C 0mg 4mg 4%
Polyunsaturated fat 0.527g 0.134g 3%
Saturated fat 0.316g 0.069g 1%
Fats 1.23g 0.3g 1%
Net carbs 35.35g 3g N/A
Sugar 3g N/A
Sodium 6mg 4mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.106g 0.007g 0%
Tryptophan 0.273mg 0.027mg 0%
Threonine 0.969mg 0.086mg 0%
Isoleucine 1.017mg 0.088mg 0%
Leucine 1.838mg 0.14mg 0%
Lysine 1.58mg 0.134mg 0%
Methionine 0.346mg 0.03mg 0%
Phenylalanine 1.245mg 0.09mg 0%
Valine 1.205mg 0.106mg 0%
Histidine 0.641mg 0.042mg 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
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +785.8%
Contains more FatsFats +310%
Contains more CarbsCarbs +1054.8%
Contains more OtherOther +266.7%
Contains more WaterWater +634.5%

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
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +1414.3%
Contains more Poly. FatPolyunsaturated fat +293.3%
Contains less Sat. FatSaturated fat -78.2%

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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.