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

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The main differences between cranberry bean raw and coriander

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, phosphorus, iron, magnesium, and zinc, yet coriander is richer in vitamin A and vitamin C.
  • Daily need coverage for folate for cranberry bean raw is 136% higher.
  • Cranberry bean raw contains 11 times more vitamin B1 than coriander. Cranberry bean raw contains 0.747mg of vitamin B1, while coriander contains 0.067mg.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Coriander (cilantro) leaves, raw.

Infographic

Cranberry bean raw vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +89.6%
Contains more PotassiumPotassium +155.7%
Contains more IronIron +182.5%
Contains more CopperCopper +252.9%
Contains more ZincZinc +626%
Contains more PhosphorusPhosphorus +675%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +116%
Contains more SeleniumSelenium +1311.1%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +1014.9%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B5Vitamin B5 +31.2%
Contains more Vitamin B6Vitamin B6 +107.4%
Contains more FolateFolate +874.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +981.2%
Contains more FatsFats +136.5%
Contains more CarbsCarbs +1536.2%
Contains more OtherOther +124.5%
Contains more WaterWater +644.2%

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +1217.5%
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +159.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Coriander
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Coriander DV% diff.
Vitamin K 310µg 258%
Folate 604µg 62µg 136%
Fiber 24.7g 2.8g 88%
Copper 0.794mg 0.225mg 63%
Vitamin B1 0.747mg 0.067mg 57%
Phosphorus 372mg 48mg 46%
Protein 23.03g 2.13g 42%
Iron 5mg 1.77mg 40%
Vitamin A 0µg 337µg 37%
Magnesium 156mg 26mg 31%
Vitamin C 0mg 27mg 30%
Zinc 3.63mg 0.5mg 28%
Potassium 1332mg 521mg 24%
Selenium 12.7µg 0.9µg 21%
Manganese 0.92mg 0.426mg 21%
Carbs 60.05g 3.67g 19%
Vitamin E 2.5mg 17%
Calories 335kcal 23kcal 16%
Vitamin B6 0.309mg 0.149mg 12%
Calcium 127mg 67mg 6%
Vitamin B2 0.213mg 0.162mg 4%
Vitamin B5 0.748mg 0.57mg 4%
Polyunsaturated fat 0.527g 0.04g 3%
Sodium 6mg 46mg 2%
Vitamin B3 1.455mg 1.114mg 2%
Choline 12.8mg 2%
Fats 1.23g 0.52g 1%
Saturated fat 0.316g 0.014g 1%
Net carbs 35.35g 0.87g N/A
Sugar 0.87g N/A
Monounsaturated fat 0.106g 0.275g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Cranberry bean raw
94%
Coriander
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
33%
Coriander

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 40mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is lower in Saturated fat?
Coriander
Coriander is lower in Saturated fat (difference - 0.302g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 3)
Which food is cheaper?
Coriander
Coriander is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.