Cranberry bean raw vs. Coconut — In-Depth Nutrition Comparison
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Summary of differences between cranberry bean raw and coconut
- Cranberry bean raw has more folate, fiber, vitamin B1, copper, phosphorus, iron, magnesium, and potassium; however, coconut is higher in manganese.
- Coconut covers your daily need for saturated fat, 147% more than cranberry bean raw.
- Cranberry bean raw has 23 times more folate than coconut. While cranberry bean raw has 604µg of folate, coconut has only 26µg.
- Cranberry bean raw has less saturated fat.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Nuts, coconut meat, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +387.5% |
| Contains more CalciumCalcium | +807.1% |
| Contains more PotassiumPotassium | +274.2% |
| Contains more IronIron | +105.8% |
| Contains more CopperCopper | +82.5% |
| Contains more ZincZinc | +230% |
| Contains more PhosphorusPhosphorus | +229.2% |
| Contains less SodiumSodium | -70% |
| Contains more SeleniumSelenium | +25.7% |
| Contains more ManganeseManganese | +63% |
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.
| Contains more Vitamin B1Vitamin B1 | +1031.8% |
| Contains more Vitamin B2Vitamin B2 | +965% |
| Contains more Vitamin B3Vitamin B3 | +169.4% |
| Contains more Vitamin B5Vitamin B5 | +149.3% |
| Contains more Vitamin B6Vitamin B6 | +472.2% |
| Contains more FolateFolate | +2223.1% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more ProteinProtein | +591.6% |
| Contains more CarbsCarbs | +294.3% |
| Contains more OtherOther | +243.8% |
| Contains more FatsFats | +2622.8% |
| Contains more WaterWater | +279.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Poly. FatPolyunsaturated fat | +44% |
| Contains more Mono. FatMonounsaturated fat | +1244.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 604µg | 26µg | 145% |
| Saturated fat | 0.316g | 29.698g | 134% |
| Fiber | 24.7g | 9g | 63% |
| Vitamin B1 | 0.747mg | 0.066mg | 57% |
| Fats | 1.23g | 33.49g | 50% |
| Copper | 0.794mg | 0.435mg | 40% |
| Protein | 23.03g | 3.33g | 39% |
| Phosphorus | 372mg | 113mg | 37% |
| Iron | 5mg | 2.43mg | 32% |
| Magnesium | 156mg | 32mg | 30% |
| Potassium | 1332mg | 356mg | 29% |
| Manganese | 0.92mg | 1.5mg | 25% |
| Zinc | 3.63mg | 1.1mg | 23% |
| Vitamin B6 | 0.309mg | 0.054mg | 20% |
| Vitamin B2 | 0.213mg | 0.02mg | 15% |
| Carbs | 60.05g | 15.23g | 15% |
| Calcium | 127mg | 14mg | 11% |
| Vitamin B5 | 0.748mg | 0.3mg | 9% |
| Vitamin B3 | 1.455mg | 0.54mg | 6% |
| Selenium | 12.7µg | 10.1µg | 5% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Monounsaturated fat | 0.106g | 1.425g | 3% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Polyunsaturated fat | 0.527g | 0.366g | 1% |
| Calories | 335kcal | 354kcal | 1% |
| Sodium | 6mg | 20mg | 1% |
| Net carbs | 35.35g | 6.23g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.273mg | 0.039mg | 0% |
| Threonine | 0.969mg | 0.121mg | 0% |
| Isoleucine | 1.017mg | 0.131mg | 0% |
| Leucine | 1.838mg | 0.247mg | 0% |
| Lysine | 1.58mg | 0.147mg | 0% |
| Methionine | 0.346mg | 0.062mg | 0% |
| Phenylalanine | 1.245mg | 0.169mg | 0% |
| Valine | 1.205mg | 0.202mg | 0% |
| Histidine | 0.641mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
64%
8%
Minerals Daily Need Coverage Score
117%
63%
Comparison summary
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 29.382g)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 24)
Which food is cheaper?
Cranberry bean raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.