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  6. Cranberry bean raw vs. Dried fruit

Cranberry bean raw vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between Cranberry bean raw and Dried fruit

  • Cranberry bean raw has more Folate, Fiber, Vitamin B1, Copper, Phosphorus, Manganese, Magnesium, Zinc, and Iron, while Dried fruit has more Vitamin A.
  • Cranberry bean raw's daily need coverage for Folate is 149% higher.
  • Dried fruit contains 50 times less Vitamin B1 than Cranberry bean raw. Cranberry bean raw contains 0.747mg of Vitamin B1, while Dried fruit contains 0.015mg.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Apricots, dried, sulfured, uncooked.

Infographic

Cranberry bean raw vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +130.9%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +88%
Contains more CopperCopper +131.5%
Contains more ZincZinc +830.8%
Contains more PhosphorusPhosphorus +423.9%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +291.5%
Contains more SeleniumSelenium +477.3%

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% 0.12% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +4880%
Contains more Vitamin B2Vitamin B2 +187.8%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin B6Vitamin B6 +116.1%
Contains more FolateFolate +5940%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +180100%
Contains more Vitamin B3Vitamin B3 +77.9%
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +579.4%
Contains more FatsFats +141.2%
Contains more OtherOther +28.4%
Contains more WaterWater +149.3%
~equal in Carbs ~62.64g

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +43.2%
Contains more Poly. FatPolyunsaturated fat +612.2%
Contains less Sat. FatSaturated Fat -94.6%

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 Dried fruit
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Dried fruit Opinion
Calories 335kcal 241kcal Cranberry bean raw
Protein 23.03g 3.39g Cranberry bean raw
Fats 1.23g 0.51g Cranberry bean raw
Vitamin C 0mg 1mg Dried fruit
Net carbs 35.35g 55.34g Dried fruit
Carbs 60.05g 62.64g Dried fruit
Magnesium 156mg 32mg Cranberry bean raw
Calcium 127mg 55mg Cranberry bean raw
Potassium 1332mg 1162mg Cranberry bean raw
Iron 5mg 2.66mg Cranberry bean raw
Sugar 53.44g Cranberry bean raw
Fiber 24.7g 7.3g Cranberry bean raw
Copper 0.794mg 0.343mg Cranberry bean raw
Zinc 3.63mg 0.39mg Cranberry bean raw
Starch 0.35g Dried fruit
Phosphorus 372mg 71mg Cranberry bean raw
Sodium 6mg 10mg Cranberry bean raw
Vitamin A 2IU 3604IU Dried fruit
Vitamin A 0µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.92mg 0.235mg Cranberry bean raw
Selenium 12.7µg 2.2µg Cranberry bean raw
Vitamin B1 0.747mg 0.015mg Cranberry bean raw
Vitamin B2 0.213mg 0.074mg Cranberry bean raw
Vitamin B3 1.455mg 2.589mg Dried fruit
Vitamin B5 0.748mg 0.516mg Cranberry bean raw
Vitamin B6 0.309mg 0.143mg Cranberry bean raw
Vitamin K 3.1µg Dried fruit
Folate 604µg 10µg Cranberry bean raw
Choline 13.9mg Dried fruit
Saturated Fat 0.316g 0.017g Dried fruit
Monounsaturated Fat 0.106g 0.074g Cranberry bean raw
Polyunsaturated fat 0.527g 0.074g Cranberry bean raw
Tryptophan 0.273mg 0.016mg Cranberry bean raw
Threonine 0.969mg 0.073mg Cranberry bean raw
Isoleucine 1.017mg 0.063mg Cranberry bean raw
Leucine 1.838mg 0.105mg Cranberry bean raw
Lysine 1.58mg 0.083mg Cranberry bean raw
Methionine 0.346mg 0.015mg Cranberry bean raw
Phenylalanine 1.245mg 0.062mg Cranberry bean raw
Valine 1.205mg 0.078mg Cranberry bean raw
Histidine 0.641mg 0.047mg Cranberry bean raw
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.299g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 4)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.