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  6. Cranberry bean raw vs. Cocoa bean

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

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A recap on differences between cranberry bean raw and cocoa bean

  • Cranberry bean raw is higher in folate and vitamin B1, yet cocoa bean is higher in copper, iron, manganese, magnesium, phosphorus, potassium, and zinc.
  • Cocoa bean covers your daily copper needs 313% more than cranberry bean raw.
  • Cranberry bean raw contains 19 times more folate than cocoa bean. While cranberry bean raw contains 604µg of folate, cocoa bean contains only 32µg.
  • The amount of saturated fat in cranberry bean raw is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Cranberry bean raw vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +14.4%
Contains less SodiumSodium -68.4%
Contains more MagnesiumMagnesium +205.1%
Contains more PotassiumPotassium +88.4%
Contains more IronIron +210.4%
Contains more CopperCopper +354.3%
Contains more ZincZinc +75.5%
Contains more PhosphorusPhosphorus +95.7%
Contains more ManganeseManganese +306.2%
~equal in Selenium ~13.2µg

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin B1Vitamin B1 +579.1%
Contains more Vitamin B5Vitamin B5 +194.5%
Contains more Vitamin B6Vitamin B6 +161.9%
Contains more FolateFolate +1787.5%
Contains more Vitamin B2Vitamin B2 +116%
Contains more Vitamin B3Vitamin B3 +64.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Cocoa bean DV% diff.
Copper 0.794mg 3.607mg 313%
Folate 604µg 32µg 143%
Iron 5mg 15.52mg 132%
Manganese 0.92mg 3.737mg 122%
Magnesium 156mg 476mg 76%
Vitamin B1 0.747mg 0.11mg 53%
Phosphorus 372mg 728mg 51%
Potassium 1332mg 2509mg 35%
Saturated fat 0.316g 7.76g 34%
Zinc 3.63mg 6.37mg 25%
Caffeine 78mg 20%
Fiber 24.7g 29.8g 20%
Vitamin B2 0.213mg 0.46mg 19%
Fats 1.23g 13.1g 18%
Vitamin B6 0.309mg 0.118mg 15%
Monounsaturated fat 0.106g 4.39g 11%
Protein 23.03g 18.1g 10%
Vitamin B5 0.748mg 0.254mg 10%
Vitamin B3 1.455mg 2.4mg 6%
Calories 335kcal 220kcal 6%
Calcium 127mg 111mg 2%
Vitamin K 2.4µg 2%
Choline 11.4mg 2%
Carbs 60.05g 58.3g 1%
Selenium 12.7µg 13.2µg 1%
Sodium 6mg 19mg 1%
Vitamin E 0.1mg 1%
Polyunsaturated fat 0.527g 0.42g 1%
Net carbs 35.35g 28.5g N/A
Sugar 1.76g N/A
Tryptophan 0.273mg 0.271mg 0%
Threonine 0.969mg 0.716mg 0%
Isoleucine 1.017mg 0.701mg 0%
Leucine 1.838mg 1.097mg 0%
Lysine 1.58mg 0.907mg 0%
Methionine 0.346mg 0.187mg 0%
Phenylalanine 1.245mg 0.869mg 0%
Valine 1.205mg 1.086mg 0%
Histidine 0.641mg 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more ProteinProtein +27.2%
Contains more WaterWater +358.9%
Contains more FatsFats +965%
Contains more OtherOther +136.4%
~equal in Carbs ~58.3g

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 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Poly. FatPolyunsaturated fat +25.5%
Contains more Mono. FatMonounsaturated fat +4041.5%

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.