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  6. Cranberry bean raw vs. Garden cress

Cranberry bean raw vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and garden cress

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, zinc, and magnesium; however, garden cress has more vitamin A and vitamin C.
  • Garden cress's daily need coverage for vitamin A is 138% more.
  • Cranberry bean raw has 22 times more fiber than garden cress. Cranberry bean raw has 24.7g of fiber, while garden cress has 1.1g.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Cress, garden, raw.

Infographic

Cranberry bean raw vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +310.5%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +119.8%
Contains more IronIron +284.6%
Contains more CopperCopper +367.1%
Contains more ZincZinc +1478.3%
Contains more PhosphorusPhosphorus +389.5%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +66.4%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +833.8%
Contains more Vitamin B3Vitamin B3 +45.5%
Contains more Vitamin B5Vitamin B5 +209.1%
Contains more Vitamin B6Vitamin B6 +25.1%
Contains more FolateFolate +655%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +22.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Garden cress DV% diff.
Vitamin K 541.9µg 452%
Folate 604µg 80µg 131%
Fiber 24.7g 1.1g 94%
Vitamin C 0mg 69mg 77%
Copper 0.794mg 0.17mg 69%
Vitamin B1 0.747mg 0.08mg 56%
Iron 5mg 1.3mg 46%
Phosphorus 372mg 76mg 42%
Protein 23.03g 2.6g 41%
Vitamin A 0µg 346µg 38%
Zinc 3.63mg 0.23mg 31%
Magnesium 156mg 38mg 28%
Potassium 1332mg 606mg 21%
Selenium 12.7µg 0.9µg 21%
Carbs 60.05g 5.5g 18%
Manganese 0.92mg 0.553mg 16%
Calories 335kcal 32kcal 15%
Vitamin B5 0.748mg 0.242mg 10%
Vitamin E 0.7mg 5%
Calcium 127mg 81mg 5%
Vitamin B6 0.309mg 0.247mg 5%
Choline 19.5mg 4%
Vitamin B2 0.213mg 0.26mg 4%
Vitamin B3 1.455mg 1mg 3%
Polyunsaturated fat 0.527g 0.228g 2%
Saturated fat 0.316g 0.023g 1%
Fats 1.23g 0.7g 1%
Net carbs 35.35g 4.4g N/A
Sugar 4.4g N/A
Sodium 6mg 14mg 0%
Monounsaturated fat 0.106g 0.239g 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%

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +785.8%
Contains more FatsFats +75.7%
Contains more CarbsCarbs +991.8%
Contains more OtherOther +83.3%
Contains more WaterWater +621.5%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +131.1%
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +125.5%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.