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  6. Cranberry bean raw vs. Chinese cabbage

Cranberry bean raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean raw and Chinese cabbage

  • Cranberry bean raw is higher in Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Manganese, Magnesium, and Potassium, yet Chinese cabbage is higher in Vitamin C.
  • Cranberry bean raw covers your daily Folate needs 135% more than Chinese cabbage.
  • Cranberry bean raw contains 38 times more Copper than Chinese cabbage. While Cranberry bean raw contains 0.794mg of Copper, Chinese cabbage contains only 0.021mg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Cranberry bean raw vs Chinese cabbage 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.
Cranberry bean raw
Cranberry bean raw
10
:
0
Chinese cabbage
Chinese cabbage
Contains more Calcium +21%
Contains more Iron +525%
Contains more Magnesium +721.1%
Contains more Phosphorus +905.4%
Contains more Potassium +428.6%
Contains less Sodium -90.8%
Contains more Zinc +1810.5%
Contains more Copper +3681%
Contains more Manganese +478.6%
Contains more Selenium +2440%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Chinese cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Calcium +21%
Contains more Iron +525%
Contains more Magnesium +721.1%
Contains more Phosphorus +905.4%
Contains more Potassium +428.6%
Contains less Sodium -90.8%
Contains more Zinc +1810.5%
Contains more Copper +3681%
Contains more Manganese +478.6%
Contains more Selenium +2440%

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.
Cranberry bean raw
Cranberry bean raw
6
:
4
Chinese cabbage
Chinese cabbage
Contains more Vitamin B1 +1767.5%
Contains more Vitamin B2 +204.3%
Contains more Vitamin B3 +191%
Contains more Vitamin B5 +750%
Contains more Vitamin B6 +59.3%
Contains more Folate +815.2%
Contains more Vitamin A +223300%
Contains more Vitamin C +∞%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Chinese cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin B1 +1767.5%
Contains more Vitamin B2 +204.3%
Contains more Vitamin B3 +191%
Contains more Vitamin B5 +750%
Contains more Vitamin B6 +59.3%
Contains more Folate +815.2%
Contains more Vitamin A +223300%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Chinese cabbage
Chinese cabbage
Contains more Protein +1435.3%
Contains more Fats +515%
Contains more Carbs +2654.6%
Contains more Other +312.5%
Contains more Water +669.3%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Chinese cabbage
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +1435.3%
Contains more Fats +515%
Contains more Carbs +2654.6%
Contains more Other +312.5%
Contains more Water +669.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
1
Chinese cabbage
Chinese cabbage
Contains more Monounsaturated Fat +606.7%
Contains more Polyunsaturated fat +449%
Contains less Saturated Fat -91.5%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Chinese cabbage
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +606.7%
Contains more Polyunsaturated fat +449%
Contains less Saturated Fat -91.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Chinese cabbage
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Chinese cabbage Opinion
Net carbs 35.35g 1.18g Cranberry bean raw
Protein 23.03g 1.5g Cranberry bean raw
Fats 1.23g 0.2g Cranberry bean raw
Carbs 60.05g 2.18g Cranberry bean raw
Calories 335kcal 13kcal Cranberry bean raw
Sugar 1.18g Cranberry bean raw
Fiber 24.7g 1g Cranberry bean raw
Calcium 127mg 105mg Cranberry bean raw
Iron 5mg 0.8mg Cranberry bean raw
Magnesium 156mg 19mg Cranberry bean raw
Phosphorus 372mg 37mg Cranberry bean raw
Potassium 1332mg 252mg Cranberry bean raw
Sodium 6mg 65mg Cranberry bean raw
Zinc 3.63mg 0.19mg Cranberry bean raw
Copper 0.794mg 0.021mg Cranberry bean raw
Manganese 0.92mg 0.159mg Cranberry bean raw
Selenium 12.7µg 0.5µg Cranberry bean raw
Vitamin A 2IU 4468IU Chinese cabbage
Vitamin A RAE 0µg 223µg Chinese cabbage
Vitamin E 0.09mg Chinese cabbage
Vitamin C 0mg 45mg Chinese cabbage
Vitamin B1 0.747mg 0.04mg Cranberry bean raw
Vitamin B2 0.213mg 0.07mg Cranberry bean raw
Vitamin B3 1.455mg 0.5mg Cranberry bean raw
Vitamin B5 0.748mg 0.088mg Cranberry bean raw
Vitamin B6 0.309mg 0.194mg Cranberry bean raw
Folate 604µg 66µg Cranberry bean raw
Vitamin K 45.5µg Chinese cabbage
Tryptophan 0.273mg 0.015mg Cranberry bean raw
Threonine 0.969mg 0.049mg Cranberry bean raw
Isoleucine 1.017mg 0.085mg Cranberry bean raw
Leucine 1.838mg 0.088mg Cranberry bean raw
Lysine 1.58mg 0.089mg Cranberry bean raw
Methionine 0.346mg 0.009mg Cranberry bean raw
Phenylalanine 1.245mg 0.044mg Cranberry bean raw
Valine 1.205mg 0.066mg Cranberry bean raw
Histidine 0.641mg 0.026mg Cranberry bean raw
Saturated Fat 0.316g 0.027g Chinese cabbage
Monounsaturated Fat 0.106g 0.015g Cranberry bean raw
Polyunsaturated fat 0.527g 0.096g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Chinese cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
69%
Cranberry bean raw
56%
Chinese cabbage
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 59mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.289g)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 3)
Which food is cheaper?
Chinese cabbage
Chinese cabbage is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.