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  6. Cranberry bean raw vs. Port Salut

Cranberry bean raw vs. Port Salut — In-Depth Nutrition Comparison

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Summary of differences between cranberry bean raw and port Salut

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, and iron; however, port Salut is higher in vitamin B12, calcium, and fats.
  • Cranberry bean raw covers your daily need for folate 147% more than port Salut.
  • Cranberry bean raw has less saturated fat.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Cheese, port de salut.

Infographic

Cranberry bean raw vs Port Salut infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +550%
Contains more PotassiumPotassium +879.4%
Contains more IronIron +1062.8%
Contains more CopperCopper +3509.1%
Contains more ZincZinc +39.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +8263.6%
Contains more CalciumCalcium +411.8%
Contains more SeleniumSelenium +14.2%
~equal in Phosphorus ~360mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 7.5% 105% 4.8% 3.5% 55% 1.1% 13% 12% 188% 6% 14%
Contains more Vitamin B1Vitamin B1 +5235.7%
Contains more Vitamin B3Vitamin B3 +2325%
Contains more Vitamin B5Vitamin B5 +256.2%
Contains more Vitamin B6Vitamin B6 +483%
Contains more FolateFolate +3255.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Port Salut DV% diff.
Folate 604µg 18µg 147%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.022mg 86%
Saturated fat 0.316g 16.691g 74%
Vitamin B12 0µg 1.5µg 63%
Vitamin B1 0.747mg 0.014mg 61%
Iron 5mg 0.43mg 57%
Calcium 127mg 650mg 52%
Fats 1.23g 28.2g 41%
Cholesterol 0mg 123mg 41%
Manganese 0.92mg 0.011mg 40%
Potassium 1332mg 136mg 35%
Vitamin A 0µg 315µg 35%
Magnesium 156mg 24mg 31%
Sodium 6mg 534mg 23%
Monounsaturated fat 0.106g 9.338g 23%
Carbs 60.05g 0.57g 20%
Vitamin B6 0.309mg 0.053mg 20%
Vitamin B5 0.748mg 0.21mg 11%
Zinc 3.63mg 2.6mg 9%
Vitamin B3 1.455mg 0.06mg 9%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Selenium 12.7µg 14.5µg 3%
Choline 15.4mg 3%
Protein 23.03g 23.78g 2%
Phosphorus 372mg 360mg 2%
Vitamin E 0.24mg 2%
Vitamin B2 0.213mg 0.24mg 2%
Vitamin K 2.4µg 2%
Calories 335kcal 352kcal 1%
Polyunsaturated fat 0.527g 0.729g 1%
Protein per 100 calories 6.9g 6.8g N/A
Calories per 10 g protein 145kcal 148kcal N/A
Weight per 100 calories 30g 28g N/A
Unsaturated / Saturated Fat ratio 2 0.6 N/A
Net carbs 35.35g 0.57g N/A
Sugar 0.57g N/A
Tryptophan 0.273mg 0.343mg 0%
Threonine 0.969mg 0.876mg 0%
Isoleucine 1.017mg 1.446mg 0%
Leucine 1.838mg 2.482mg 0%
Lysine 1.58mg 1.987mg 0%
Methionine 0.346mg 0.734mg 0%
Phenylalanine 1.245mg 1.323mg 0%
Valine 1.205mg 1.707mg 0%
Histidine 0.641mg 0.686mg 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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +10435.1%
Contains more FatsFats +2192.7%
Contains more WaterWater +266.8%
~equal in Protein ~23.78g

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +8709.4%
Contains more Poly. FatPolyunsaturated fat +38.3%

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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.