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  6. Cranberry bean raw vs. Caesar salad

Cranberry bean raw vs. Caesar salad — In-Depth Nutrition Comparison

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What are the main differences between cranberry bean raw and caesar salad?

  • Cranberry bean raw is richer in fiber, copper, potassium, iron, vitamin B1, magnesium, manganese, and phosphorus, while caesar salad is higher in selenium.
  • Cranberry bean raw's daily need coverage for fiber is 92% higher.
  • Caesar salad has 8 times less potassium than cranberry bean raw. Cranberry bean raw has 1332mg of potassium, while caesar salad has 170mg.
  • Cranberry bean raw is lower in sodium.
  • Caesar salad has a higher glycemic index (50) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this comparison.

Infographic

Cranberry bean raw vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +457.1%
Contains more PotassiumPotassium +683.5%
Contains more IronIron +113.7%
Contains more CopperCopper +530.2%
Contains more ZincZinc +125.5%
Contains more PhosphorusPhosphorus +61%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +186.6%
Contains more CalciumCalcium +83.5%
Contains more SeleniumSelenium +147.2%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin B5Vitamin B5 +67.3%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +39.4%
Contains more Vitamin B3Vitamin B3 +122.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Caesar salad DV% diff.
Folate 604µg 151%
Fiber 24.7g 1.7g 92%
Copper 0.794mg 0.126mg 74%
Potassium 1332mg 170mg 34%
Selenium 12.7µg 31.4µg 34%
Iron 5mg 2.34mg 33%
Vitamin B1 0.747mg 0.377mg 31%
Magnesium 156mg 28mg 30%
Manganese 0.92mg 0.321mg 26%
Vitamin B6 0.309mg 24%
Phosphorus 372mg 231mg 20%
Protein 23.03g 13.39g 19%
Sodium 6mg 454mg 19%
Zinc 3.63mg 1.61mg 18%
Saturated fat 0.316g 4.206g 18%
Vitamin B12 0µg 0.4µg 17%
Fats 1.23g 9.54g 13%
Calcium 127mg 233mg 11%
Vitamin B3 1.455mg 3.237mg 11%
Starch 25.29g 10%
Carbs 60.05g 31.5g 10%
Vitamin A 0µg 78µg 9%
Cholesterol 0mg 24mg 8%
Monounsaturated fat 0.106g 2.38g 6%
Vitamin B2 0.213mg 0.297mg 6%
Vitamin B5 0.748mg 0.447mg 6%
Polyunsaturated fat 0.527g 1.461g 6%
Vitamin K 5.9µg 5%
Calories 335kcal 265kcal 4%
Vitamin E 0.61mg 4%
Fructose 1.13g 1%
Net carbs 35.35g 29.8g N/A
Sugar 4.02g N/A
Tryptophan 0.273mg 0.15mg 0%
Threonine 0.969mg 0.393mg 0%
Isoleucine 1.017mg 0.547mg 0%
Leucine 1.838mg 1.137mg 0%
Lysine 1.58mg 0.523mg 0%
Methionine 0.346mg 0.3mg 0%
Phenylalanine 1.245mg 0.717mg 0%
Valine 1.205mg 0.7mg 0%
Histidine 0.641mg 0.36mg 0%
Omega-3 - ALA 0.155g 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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +72%
Contains more CarbsCarbs +90.6%
Contains more OtherOther +51.4%
Contains more FatsFats +675.6%
Contains more WaterWater +250.2%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +2145.3%
Contains more Poly. FatPolyunsaturated fat +177.2%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.