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  6. Cranberry bean raw vs. Fenugreek

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

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How are cranberry bean raw and fenugreek different?

  • Cranberry bean raw has more folate, vitamin B1, potassium, selenium, and phosphorus; however, fenugreek is richer in iron, copper, vitamin B6, manganese, and vitamin B2.
  • Fenugreek covers your daily need for iron, 357% more than cranberry bean raw.
  • Cranberry bean raw has 11 times more folate than fenugreek. Cranberry bean raw has 604µg of folate, while fenugreek has 57µg.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of fenugreek is 0.

Beans, cranberry (roman), mature seeds, raw and Spices, fenugreek seed types were used in this article.

Infographic

Cranberry bean raw vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains more PotassiumPotassium +73%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +25.7%
Contains less SodiumSodium -91%
Contains more SeleniumSelenium +101.6%
Contains more MagnesiumMagnesium +22.4%
Contains more CalciumCalcium +38.6%
Contains more IronIron +570.6%
Contains more CopperCopper +39.8%
Contains more ManganeseManganese +33.5%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin B1Vitamin B1 +132%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +959.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B3Vitamin B3 +12.7%
Contains more Vitamin B6Vitamin B6 +94.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Fenugreek DV% diff.
Iron 5mg 33.53mg 357%
Folate 604µg 57µg 137%
Copper 0.794mg 1.11mg 35%
Vitamin B1 0.747mg 0.322mg 35%
Vitamin B6 0.309mg 0.6mg 22%
Potassium 1332mg 770mg 17%
Vitamin B5 0.748mg 15%
Manganese 0.92mg 1.228mg 13%
Vitamin B2 0.213mg 0.366mg 12%
Selenium 12.7µg 6.3µg 12%
Phosphorus 372mg 296mg 11%
Zinc 3.63mg 2.5mg 10%
Magnesium 156mg 191mg 8%
Fats 1.23g 6.41g 8%
Saturated fat 0.316g 1.46g 5%
Calcium 127mg 176mg 5%
Polyunsaturated fat 0.527g 4%
Vitamin C 0mg 3mg 3%
Sodium 6mg 67mg 3%
Calories 335kcal 323kcal 1%
Vitamin B3 1.455mg 1.64mg 1%
Carbs 60.05g 58.35g 1%
Protein 23.03g 23g 0%
Net carbs 35.35g 33.75g N/A
Fiber 24.7g 24.6g 0%
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.106g 0%
Tryptophan 0.273mg 0.391mg 0%
Threonine 0.969mg 0.898mg 0%
Isoleucine 1.017mg 1.241mg 0%
Leucine 1.838mg 1.757mg 0%
Lysine 1.58mg 1.684mg 0%
Methionine 0.346mg 0.338mg 0%
Phenylalanine 1.245mg 1.089mg 0%
Valine 1.205mg 1.102mg 0%
Histidine 0.641mg 0.668mg 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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more WaterWater +40.2%
Contains more FatsFats +421.1%
~equal in Protein ~23g
~equal in Carbs ~58.35g
~equal in Other ~3.4g

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.