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  6. Cranberry bean raw vs. Blueberry

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

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How are cranberry bean raw and blueberries different?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, zinc, and manganese than blueberries.
  • Daily need coverage for folate for cranberry bean raw is 150% higher.
  • Cranberry bean raw contains 31 times more phosphorus than blueberries. While cranberry bean raw contains 372mg of phosphorus, blueberries contain only 12mg.
  • Cranberry bean raw has a lower glycemic index (35) than blueberries (53).

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

Infographic

Cranberry bean raw vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +2500%
Contains more CalciumCalcium +2016.7%
Contains more PotassiumPotassium +1629.9%
Contains more IronIron +1685.7%
Contains more CopperCopper +1293%
Contains more ZincZinc +2168.8%
Contains more PhosphorusPhosphorus +3000%
Contains more ManganeseManganese +173.8%
Contains more SeleniumSelenium +12600%
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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin B1Vitamin B1 +1918.9%
Contains more Vitamin B2Vitamin B2 +419.5%
Contains more Vitamin B3Vitamin B3 +248.1%
Contains more Vitamin B5Vitamin B5 +503.2%
Contains more Vitamin B6Vitamin B6 +494.2%
Contains more FolateFolate +9966.7%
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 Blueberry DV% diff.
Folate 604µg 6µg 150%
Fiber 24.7g 2.4g 89%
Copper 0.794mg 0.057mg 82%
Vitamin B1 0.747mg 0.037mg 59%
Iron 5mg 0.28mg 59%
Phosphorus 372mg 12mg 51%
Protein 23.03g 0.74g 45%
Potassium 1332mg 77mg 37%
Magnesium 156mg 6mg 36%
Zinc 3.63mg 0.16mg 32%
Manganese 0.92mg 0.336mg 25%
Selenium 12.7µg 0.1µg 23%
Vitamin B6 0.309mg 0.052mg 20%
Vitamin K 19.3µg 16%
Carbs 60.05g 14.49g 15%
Calories 335kcal 57kcal 14%
Vitamin B2 0.213mg 0.041mg 13%
Calcium 127mg 6mg 12%
Vitamin B5 0.748mg 0.124mg 12%
Vitamin C 0mg 9.7mg 11%
Fructose 4.97g 6%
Vitamin B3 1.455mg 0.418mg 6%
Vitamin E 0.57mg 4%
Polyunsaturated fat 0.527g 0.146g 3%
Choline 6mg 1%
Fats 1.23g 0.33g 1%
Saturated fat 0.316g 0.028g 1%
Net carbs 35.35g 12.09g N/A
Sugar 9.96g N/A
Starch 0.03g 0%
Sodium 6mg 1mg 0%
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.106g 0.047g 0%
Tryptophan 0.273mg 0.003mg 0%
Threonine 0.969mg 0.02mg 0%
Isoleucine 1.017mg 0.023mg 0%
Leucine 1.838mg 0.044mg 0%
Lysine 1.58mg 0.013mg 0%
Methionine 0.346mg 0.012mg 0%
Phenylalanine 1.245mg 0.026mg 0%
Valine 1.205mg 0.031mg 0%
Histidine 0.641mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +3012.2%
Contains more FatsFats +272.7%
Contains more CarbsCarbs +314.4%
Contains more OtherOther +1334.8%
Contains more WaterWater +579.7%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains more Mono. FatMonounsaturated fat +125.5%
Contains more Poly. FatPolyunsaturated fat +261%
Contains less Sat. FatSaturated fat -91.1%

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.