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  6. Cranberry bean raw vs. Endive

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

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Important differences between cranberry bean raw and endive

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, potassium, and zinc; however, endive has more vitamin A.
  • Cranberry bean raw's daily need coverage for folate is 116% more.
  • Cranberry bean raw has 13 times more phosphorus than endive. Cranberry bean raw has 372mg of phosphorus, while endive has 28mg.

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

Infographic

Cranberry bean raw vs Endive 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%
Endive
Endive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +940%
Contains more CalciumCalcium +144.2%
Contains more PotassiumPotassium +324.2%
Contains more IronIron +502.4%
Contains more CopperCopper +702%
Contains more ZincZinc +359.5%
Contains more PhosphorusPhosphorus +1228.6%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +119%
Contains more SeleniumSelenium +6250%

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%
Endive
Endive
6
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin B1Vitamin B1 +833.8%
Contains more Vitamin B2Vitamin B2 +184%
Contains more Vitamin B3Vitamin B3 +263.8%
Contains more Vitamin B6Vitamin B6 +1445%
Contains more FolateFolate +325.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +20.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Endive DV% diff.
Vitamin K 231µg 193%
Folate 604µg 142µg 116%
Fiber 24.7g 3.1g 86%
Copper 0.794mg 0.099mg 77%
Vitamin B1 0.747mg 0.08mg 56%
Iron 5mg 0.83mg 52%
Phosphorus 372mg 28mg 49%
Protein 23.03g 1.25g 44%
Magnesium 156mg 15mg 34%
Potassium 1332mg 314mg 30%
Zinc 3.63mg 0.79mg 26%
Selenium 12.7µg 0.2µg 23%
Manganese 0.92mg 0.42mg 22%
Vitamin B6 0.309mg 0.02mg 22%
Carbs 60.05g 3.35g 19%
Calories 335kcal 17kcal 16%
Vitamin A 0µg 108µg 12%
Vitamin B2 0.213mg 0.075mg 11%
Calcium 127mg 52mg 8%
Vitamin B3 1.455mg 0.4mg 7%
Vitamin C 0mg 6.5mg 7%
Polyunsaturated fat 0.527g 0.087g 3%
Vitamin E 0.44mg 3%
Vitamin B5 0.748mg 0.9mg 3%
Choline 16.8mg 3%
Fats 1.23g 0.2g 2%
Saturated fat 0.316g 0.048g 1%
Sodium 6mg 22mg 1%
Net carbs 35.35g 0.25g N/A
Sugar 0.25g N/A
Monounsaturated fat 0.106g 0.004g 0%
Tryptophan 0.273mg 0.005mg 0%
Threonine 0.969mg 0.05mg 0%
Isoleucine 1.017mg 0.072mg 0%
Leucine 1.838mg 0.098mg 0%
Lysine 1.58mg 0.063mg 0%
Methionine 0.346mg 0.014mg 0%
Phenylalanine 1.245mg 0.053mg 0%
Valine 1.205mg 0.063mg 0%
Histidine 0.641mg 0.023mg 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
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +1742.4%
Contains more FatsFats +515%
Contains more CarbsCarbs +1692.5%
Contains more OtherOther +134%
Contains more WaterWater +657%

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
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +2550%
Contains more Poly. FatPolyunsaturated fat +505.7%
Contains less Sat. FatSaturated fat -84.8%

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.