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  6. Cranberry bean raw vs. Black pepper

Cranberry bean raw vs. Black pepper — In-Depth Nutrition Comparison

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How are cranberry bean raw and black pepper different?

  • Cranberry bean raw is higher in folate, vitamin B1, phosphorus, zinc, and selenium; however, black pepper is richer in manganese, copper, iron, calcium, and vitamin B5.
  • Daily need coverage for manganese for black pepper is 514% higher.
  • Cranberry bean raw contains 36 times more folate than black pepper. While cranberry bean raw contains 604µg of folate, black pepper contains only 17µg.

Beans, cranberry (roman), mature seeds, raw and Spices, pepper, black are the varieties used in this article.

Infographic

Cranberry bean raw vs Black pepper 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more ZincZinc +205%
Contains more PhosphorusPhosphorus +135.4%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +159.2%
Contains more CalciumCalcium +248.8%
Contains more IronIron +94.2%
Contains more CopperCopper +67.5%
Contains more ManganeseManganese +1286.2%
~equal in Magnesium ~171mg
~equal in Potassium ~1329mg

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 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin B1Vitamin B1 +591.7%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more FolateFolate +3452.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +87%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.291mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Black pepper DV% diff.
Manganese 0.92mg 12.753mg 514%
Folate 604µg 17µg 147%
Vitamin K 163.7µg 136%
Copper 0.794mg 1.33mg 60%
Iron 5mg 9.71mg 59%
Vitamin B1 0.747mg 0.108mg 53%
Calcium 127mg 443mg 32%
Phosphorus 372mg 158mg 31%
Protein 23.03g 10.39g 25%
Zinc 3.63mg 1.19mg 22%
Selenium 12.7µg 4.9µg 14%
Vitamin B5 0.748mg 1.399mg 13%
Vitamin E 1.04mg 7%
Saturated fat 0.316g 1.392g 5%
Magnesium 156mg 171mg 4%
Calories 335kcal 251kcal 4%
Polyunsaturated fat 0.527g 0.998g 3%
Vitamin B2 0.213mg 0.18mg 3%
Vitamin A 0µg 27µg 3%
Fats 1.23g 3.26g 3%
Fiber 24.7g 25.3g 2%
Vitamin B3 1.455mg 1.143mg 2%
Choline 11.3mg 2%
Monounsaturated fat 0.106g 0.739g 2%
Vitamin B6 0.309mg 0.291mg 1%
Carbs 60.05g 63.95g 1%
Sodium 6mg 20mg 1%
Net carbs 35.35g 38.65g N/A
Potassium 1332mg 1329mg 0%
Sugar 0.64g N/A
Tryptophan 0.273mg 0.058mg 0%
Threonine 0.969mg 0.244mg 0%
Isoleucine 1.017mg 0.366mg 0%
Leucine 1.838mg 1.014mg 0%
Lysine 1.58mg 0.244mg 0%
Methionine 0.346mg 0.096mg 0%
Phenylalanine 1.245mg 0.446mg 0%
Valine 1.205mg 0.547mg 0%
Histidine 0.641mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g 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
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more ProteinProtein +121.7%
Contains more FatsFats +165%
Contains more OtherOther +201.2%
~equal in Carbs ~63.95g
~equal in Water ~12.46g

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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +597.2%
Contains more Poly. FatPolyunsaturated fat +89.4%

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.