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  6. Cranberry bean raw vs. Rainbow trout

Cranberry bean raw vs. Rainbow trout — In-Depth Nutrition Comparison

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How are Cranberry bean raw and Rainbow trout different?

  • Cranberry bean raw is higher in Folate, Fiber, Copper, Iron, Vitamin B1, Manganese, Magnesium, and Zinc, however, Rainbow trout is richer in Vitamin B12, and Vitamin D.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 179% higher.

Beans, cranberry (roman), mature seeds, raw and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Cranberry bean raw vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +524%
Contains more CalciumCalcium +408%
Contains more PotassiumPotassium +253.3%
Contains more IronIron +1512.9%
Contains more CopperCopper +1626.1%
Contains more ZincZinc +706.7%
Contains more PhosphorusPhosphorus +64.6%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +8263.6%
Contains more SeleniumSelenium +85.8%

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 9.7% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +522.5%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more FolateFolate +5390.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +282.6%
Contains more Vitamin B5Vitamin B5 +122.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.34mg

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +15.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4025%
Contains more FatsFats +402.4%
Contains more WaterWater +495.6%

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
28% 41% 31%
Saturated Fat: Sat. Fat 1.383 g
Monounsaturated Fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated Fat -77.2%
Contains more Mono. FatMonounsaturated Fat +1767%
Contains more Poly. FatPolyunsaturated fat +186%

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 Rainbow trout
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Rainbow trout Opinion
Calories 335kcal 141kcal Cranberry bean raw
Protein 23.03g 19.94g Cranberry bean raw
Fats 1.23g 6.18g Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Net carbs 35.35g 0g Cranberry bean raw
Carbs 60.05g 0g Cranberry bean raw
Cholesterol 0mg 59mg Cranberry bean raw
Vitamin D 0IU 635IU Rainbow trout
Magnesium 156mg 25mg Cranberry bean raw
Calcium 127mg 25mg Cranberry bean raw
Potassium 1332mg 377mg Cranberry bean raw
Iron 5mg 0.31mg Cranberry bean raw
Fiber 24.7g 0g Cranberry bean raw
Copper 0.794mg 0.046mg Cranberry bean raw
Zinc 3.63mg 0.45mg Cranberry bean raw
Phosphorus 372mg 226mg Cranberry bean raw
Sodium 6mg 51mg Cranberry bean raw
Vitamin A 2IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Manganese 0.92mg 0.011mg Cranberry bean raw
Selenium 12.7µg 23.6µg Rainbow trout
Vitamin B1 0.747mg 0.12mg Cranberry bean raw
Vitamin B2 0.213mg 0.09mg Cranberry bean raw
Vitamin B3 1.455mg 5.567mg Rainbow trout
Vitamin B5 0.748mg 1.667mg Rainbow trout
Vitamin B6 0.309mg 0.34mg Rainbow trout
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Folate 604µg 11µg Cranberry bean raw
Trans Fat 0g 0.047g Cranberry bean raw
Choline 65mg Rainbow trout
Saturated Fat 0.316g 1.383g Cranberry bean raw
Monounsaturated Fat 0.106g 1.979g Rainbow trout
Polyunsaturated fat 0.527g 1.507g Rainbow trout
Tryptophan 0.273mg 0.234mg Cranberry bean raw
Threonine 0.969mg 0.915mg Cranberry bean raw
Isoleucine 1.017mg 0.962mg Cranberry bean raw
Leucine 1.838mg 1.696mg Cranberry bean raw
Lysine 1.58mg 1.916mg Rainbow trout
Methionine 0.346mg 0.618mg Rainbow trout
Phenylalanine 1.245mg 0.815mg Cranberry bean raw
Valine 1.205mg 1.075mg Cranberry bean raw
Histidine 0.641mg 0.614mg Cranberry bean raw
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Rainbow trout
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
113%
Rainbow trout
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
33%
Rainbow trout

Comparison summary

Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.067g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $4.6)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.