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  6. Cranberry bean raw vs. Dashi

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

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Significant differences between cranberry bean raw and dashi

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, zinc, potassium, and phosphorus; however, dashi is richer in selenium.
  • Cranberry bean raw covers your daily folate needs 146% more than dashi.
  • Cranberry bean raw contains less sodium.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Soup, bouillon cubes, and granules, low sodium, dry.

Infographic

Cranberry bean raw vs Dashi 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%
Dashi
Dashi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more MagnesiumMagnesium +178.6%
Contains more PotassiumPotassium +331.1%
Contains more IronIron +385.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +3933.3%
Contains more PhosphorusPhosphorus +124.1%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +47.2%
Contains more SeleniumSelenium +117.3%

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%
Dashi
Dashi
8
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin B1Vitamin B1 +647%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +2776.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +101.9%
Contains more Vitamin B3Vitamin B3 +69.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Dashi DV% diff.
Folate 604µg 21µg 146%
Fiber 24.7g 0.2g 98%
Copper 0.794mg 0mg 88%
Vitamin K 66.9µg 56%
Vitamin B1 0.747mg 0.1mg 54%
Iron 5mg 1.03mg 50%
Sodium 6mg 1067mg 46%
Manganese 0.92mg 40%
Zinc 3.63mg 0.09mg 32%
Potassium 1332mg 309mg 30%
Phosphorus 372mg 166mg 29%
Selenium 12.7µg 27.6µg 27%
Polyunsaturated fat 0.527g 4.485g 26%
Magnesium 156mg 56mg 24%
Choline 114.5mg 21%
Fats 1.23g 13.89g 19%
Vitamin B2 0.213mg 0.43mg 17%
Vitamin B6 0.309mg 0.1mg 16%
Vitamin B5 0.748mg 15%
Saturated fat 0.316g 3.433g 14%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 0.106g 5.365g 13%
Protein 23.03g 16.7g 13%
Calcium 127mg 187mg 6%
Vitamin B3 1.455mg 2.46mg 6%
Calories 335kcal 438kcal 5%
Vitamin E 0.72mg 5%
Cholesterol 0mg 13mg 4%
Vitamin A 0µg 25µg 3%
Carbs 60.05g 64.88g 2%
Vitamin C 0mg 1.1mg 1%
Net carbs 35.35g 64.68g N/A
Sugar 14.47g N/A
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
Dashi
Dashi
2
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more ProteinProtein +37.9%
Contains more WaterWater +438.7%
Contains more OtherOther +48%
Contains more FatsFats +1029.3%
~equal in Carbs ~64.88g

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
Dashi
Dashi
2
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +4961.3%
Contains more Poly. FatPolyunsaturated fat +751%

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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.