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  6. Cranberry bean raw vs. Cod

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

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The main differences between cranberry bean raw and cod

  • Cranberry bean raw is richer in folate, fiber, copper, iron, vitamin B1, manganese, and magnesium, yet cod is richer in vitamin B5, vitamin B12, and selenium.
  • Daily need coverage for vitamin B5 for cod is 3045% higher.
  • Cod has a lower glycemic index than cranberry bean raw.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Fish, cod, Atlantic, raw.

Infographic

Cranberry bean raw vs Cod 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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +693.8%
Contains more PotassiumPotassium +222.5%
Contains more IronIron +1215.8%
Contains more CopperCopper +2735.7%
Contains more ZincZinc +706.7%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +6033.3%
Contains more SeleniumSelenium +160.6%

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%
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +882.9%
Contains more Vitamin B2Vitamin B2 +227.7%
Contains more Vitamin B6Vitamin B6 +26.1%
Contains more FolateFolate +8528.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B5Vitamin B5 +20354.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Cod DV% diff.
Vitamin B5 0.748mg 153mg 3045%
Folate 604µg 7µg 149%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.028mg 85%
Iron 5mg 0.38mg 58%
Vitamin B1 0.747mg 0.076mg 56%
Manganese 0.92mg 0.015mg 39%
Vitamin B12 0µg 0.91µg 38%
Selenium 12.7µg 33.1µg 37%
Magnesium 156mg 32mg 30%
Zinc 3.63mg 0.45mg 29%
Potassium 1332mg 413mg 27%
Phosphorus 372mg 203mg 24%
Carbs 60.05g 0g 20%
Cholesterol 0mg 43mg 14%
Calories 335kcal 82kcal 13%
Choline 65.2mg 12%
Vitamin B2 0.213mg 0.065mg 11%
Calcium 127mg 16mg 11%
Protein 23.03g 17.81g 10%
Vitamin D 0IU 36IU 5%
Vitamin B6 0.309mg 0.245mg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.64mg 4%
Vitamin B3 1.455mg 2.063mg 4%
Polyunsaturated fat 0.527g 0.231g 2%
Sodium 6mg 54mg 2%
Vitamin A 0µg 12µg 1%
Vitamin C 0mg 1mg 1%
Fats 1.23g 0.67g 1%
Saturated fat 0.316g 0.131g 1%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.106g 0.094g 0%
Tryptophan 0.273mg 0.199mg 0%
Threonine 0.969mg 0.781mg 0%
Isoleucine 1.017mg 0.821mg 0%
Leucine 1.838mg 1.447mg 0%
Lysine 1.58mg 1.635mg 0%
Methionine 0.346mg 0.527mg 0%
Phenylalanine 1.245mg 0.695mg 0%
Valine 1.205mg 0.917mg 0%
Histidine 0.641mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g 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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +29.3%
Contains more FatsFats +83.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1000%
Contains more WaterWater +555.5%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +12.8%
Contains more Poly. FatPolyunsaturated fat +128.1%
Contains less Sat. FatSaturated fat -58.5%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.