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  6. Cranberry bean raw vs. Crouton

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

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Differences between cranberry bean raw and crouton

  • Cranberry bean raw has more folate, fiber, copper, phosphorus, potassium, magnesium, and zinc, while crouton has more selenium and vitamin B3.
  • Cranberry bean raw's daily need coverage for folate is 118% higher.
  • Crouton contains 11 times less potassium than cranberry bean raw. Cranberry bean raw contains 1332mg of potassium, while crouton contains 124mg.
  • The amount of sodium in cranberry bean raw is lower.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of crouton is 72.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Croutons, plain.

Infographic

Cranberry bean raw vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +403.2%
Contains more CalciumCalcium +67.1%
Contains more PotassiumPotassium +974.2%
Contains more IronIron +22.5%
Contains more CopperCopper +387.1%
Contains more ZincZinc +307.9%
Contains more PhosphorusPhosphorus +223.5%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +84%
Contains more SeleniumSelenium +195.3%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin B1Vitamin B1 +19.9%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B6Vitamin B6 +1088.5%
Contains more FolateFolate +357.6%
Contains more Vitamin B2Vitamin B2 +27.7%
Contains more Vitamin B3Vitamin B3 +273.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Crouton DV% diff.
Folate 604µg 132µg 118%
Fiber 24.7g 5.1g 78%
Copper 0.794mg 0.163mg 70%
Selenium 12.7µg 37.5µg 45%
Phosphorus 372mg 115mg 37%
Potassium 1332mg 124mg 36%
Sodium 6mg 698mg 30%
Magnesium 156mg 31mg 30%
Vitamin B3 1.455mg 5.439mg 25%
Zinc 3.63mg 0.89mg 25%
Vitamin B6 0.309mg 0.026mg 22%
Protein 23.03g 11.9g 22%
Manganese 0.92mg 0.5mg 18%
Iron 5mg 4.08mg 12%
Vitamin B1 0.747mg 0.623mg 10%
Fats 1.23g 6.6g 8%
Monounsaturated fat 0.106g 3.059g 7%
Vitamin B5 0.748mg 0.429mg 6%
Saturated fat 0.316g 1.51g 5%
Calcium 127mg 76mg 5%
Polyunsaturated fat 0.527g 1.273g 5%
Vitamin B2 0.213mg 0.272mg 5%
Calories 335kcal 407kcal 4%
Carbs 60.05g 73.5g 4%
Net carbs 35.35g 68.4g N/A
Tryptophan 0.273mg 0.14mg 0%
Threonine 0.969mg 0.337mg 0%
Isoleucine 1.017mg 0.456mg 0%
Leucine 1.838mg 0.832mg 0%
Lysine 1.58mg 0.278mg 0%
Methionine 0.346mg 0.211mg 0%
Phenylalanine 1.245mg 0.586mg 0%
Valine 1.205mg 0.514mg 0%
Histidine 0.641mg 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +93.5%
Contains more WaterWater +125.3%
Contains more OtherOther +32%
Contains more FatsFats +436.6%
Contains more CarbsCarbs +22.4%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -79.1%
Contains more Mono. FatMonounsaturated fat +2785.8%
Contains more Poly. FatPolyunsaturated fat +141.6%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.