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  6. Cranberry bean raw vs. Blackberry

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

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Differences between cranberry bean raw and blackberries

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, and zinc, while blackberries have more vitamin C.
  • Cranberry bean raw's daily need coverage for folate is 145% higher.
  • Blackberries contain 37 times less vitamin B1 than cranberry bean raw. Cranberry bean raw contains 0.747mg of vitamin B1, while blackberries contain 0.02mg.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Blackberries, raw.

Infographic

Cranberry bean raw vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +680%
Contains more CalciumCalcium +337.9%
Contains more PotassiumPotassium +722.2%
Contains more IronIron +706.5%
Contains more CopperCopper +381.2%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +1590.9%
Contains more ManganeseManganese +42.4%
Contains more SeleniumSelenium +3075%
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%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B1Vitamin B1 +3635%
Contains more Vitamin B2Vitamin B2 +719.2%
Contains more Vitamin B3Vitamin B3 +125.2%
Contains more Vitamin B5Vitamin B5 +171%
Contains more Vitamin B6Vitamin B6 +930%
Contains more FolateFolate +2316%
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 Blackberry DV% diff.
Folate 604µg 25µg 145%
Fiber 24.7g 5.3g 78%
Copper 0.794mg 0.165mg 70%
Vitamin B1 0.747mg 0.02mg 61%
Iron 5mg 0.62mg 55%
Phosphorus 372mg 22mg 50%
Protein 23.03g 1.39g 43%
Potassium 1332mg 162mg 34%
Magnesium 156mg 20mg 32%
Zinc 3.63mg 0.53mg 28%
Vitamin C 0mg 21mg 23%
Selenium 12.7µg 0.4µg 22%
Vitamin B6 0.309mg 0.03mg 21%
Vitamin K 19.8µg 17%
Carbs 60.05g 9.61g 17%
Calories 335kcal 43kcal 15%
Vitamin B2 0.213mg 0.026mg 14%
Manganese 0.92mg 0.646mg 12%
Calcium 127mg 29mg 10%
Vitamin B5 0.748mg 0.276mg 9%
Vitamin E 1.17mg 8%
Vitamin B3 1.455mg 0.646mg 5%
Fructose 2.4g 3%
Choline 8.5mg 2%
Polyunsaturated fat 0.527g 0.28g 2%
Vitamin A 0µg 11µg 1%
Saturated fat 0.316g 0.014g 1%
Fats 1.23g 0.49g 1%
Net carbs 35.35g 4.31g N/A
Sugar 4.88g N/A
Sodium 6mg 1mg 0%
Monounsaturated fat 0.106g 0.047g 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1556.8%
Contains more FatsFats +151%
Contains more CarbsCarbs +524.9%
Contains more OtherOther +816.7%
Contains more WaterWater +611.5%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +125.5%
Contains more Poly. FatPolyunsaturated fat +88.2%
Contains less Sat. FatSaturated fat -95.6%

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.