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  6. Cranberry bean raw vs. Feta

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

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How are cranberry bean raw and feta different?

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, and manganese; however, feta is richer in vitamin B12 and vitamin B2.
  • Cranberry bean raw covers your daily need for folate, 143% more than feta.
  • Cranberry bean raw contains less saturated fat.

Beans, cranberry (roman), mature seeds, raw and Cheese, feta types were used in this article.

Infographic

Cranberry bean raw vs Feta 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%
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +721.1%
Contains more PotassiumPotassium +2048.4%
Contains more IronIron +669.2%
Contains more CopperCopper +2381.3%
Contains more ZincZinc +26%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +3185.7%
Contains more CalciumCalcium +288.2%
Contains more SeleniumSelenium +18.1%
~equal in Phosphorus ~337mg

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%
Feta
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin B1Vitamin B1 +385.1%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more FolateFolate +1787.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +296.2%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Feta DV% diff.
Folate 604µg 32µg 143%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.032mg 85%
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.316g 14.946g 67%
Iron 5mg 0.65mg 54%
Vitamin B1 0.747mg 0.154mg 49%
Vitamin B2 0.213mg 0.844mg 49%
Sodium 6mg 917mg 40%
Manganese 0.92mg 0.028mg 39%
Calcium 127mg 493mg 37%
Potassium 1332mg 62mg 37%
Magnesium 156mg 19mg 33%
Fats 1.23g 21.28g 31%
Cholesterol 0mg 89mg 30%
Carbs 60.05g 4.09g 19%
Protein 23.03g 14.21g 18%
Vitamin A 0µg 125µg 14%
Monounsaturated fat 0.106g 4.623g 11%
Vitamin B6 0.309mg 0.424mg 9%
Zinc 3.63mg 2.88mg 7%
Phosphorus 372mg 337mg 5%
Vitamin B5 0.748mg 0.967mg 4%
Calories 335kcal 264kcal 4%
Selenium 12.7µg 15µg 4%
Vitamin B3 1.455mg 0.991mg 3%
Choline 15.4mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin K 1.8µg 2%
Vitamin D 0IU 16IU 2%
Vitamin E 0.18mg 1%
Net carbs 35.35g 4.09g N/A
Sugar 4.09g N/A
Polyunsaturated fat 0.527g 0.591g 0%
Tryptophan 0.273mg 0.2mg 0%
Threonine 0.969mg 0.637mg 0%
Isoleucine 1.017mg 0.803mg 0%
Leucine 1.838mg 1.395mg 0%
Lysine 1.58mg 1.219mg 0%
Methionine 0.346mg 0.368mg 0%
Phenylalanine 1.245mg 0.675mg 0%
Valine 1.205mg 1.065mg 0%
Histidine 0.641mg 0.397mg 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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +62.1%
Contains more CarbsCarbs +1368.2%
Contains more FatsFats +1630.1%
Contains more WaterWater +345.7%
Contains more OtherOther +57.6%

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
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +4261.3%
Contains more Poly. FatPolyunsaturated fat +12.1%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.