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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 for rainbow trout is 179% higher.
  • Rainbow trout has a lower glycemic index (0) than cranberry bean raw (35).

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% 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% 28% 47% 239% 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 +∞%
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 DV% diff.
Vitamin B12 0µg 4.3µg 179%
Folate 604µg 11µg 148%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.046mg 83%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Iron 5mg 0.31mg 59%
Vitamin B1 0.747mg 0.12mg 52%
Manganese 0.92mg 0.011mg 40%
Magnesium 156mg 25mg 31%
Zinc 3.63mg 0.45mg 29%
Potassium 1332mg 377mg 28%
Vitamin B3 1.455mg 5.567mg 26%
Phosphorus 372mg 226mg 21%
Carbs 60.05g 0g 20%
Cholesterol 0mg 59mg 20%
Selenium 12.7µg 23.6µg 20%
Vitamin B5 0.748mg 1.667mg 18%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Calcium 127mg 25mg 10%
Calories 335kcal 141kcal 10%
Vitamin A 0µg 84µg 9%
Vitamin B2 0.213mg 0.09mg 9%
Fats 1.23g 6.18g 8%
Polyunsaturated fat 0.527g 1.507g 7%
Protein 23.03g 19.94g 6%
Monounsaturated fat 0.106g 1.979g 5%
Saturated fat 0.316g 1.383g 5%
Vitamin C 0mg 2.9mg 3%
Vitamin B6 0.309mg 0.34mg 2%
Sodium 6mg 51mg 2%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.047g N/A
Tryptophan 0.273mg 0.234mg 0%
Threonine 0.969mg 0.915mg 0%
Isoleucine 1.017mg 0.962mg 0%
Leucine 1.838mg 1.696mg 0%
Lysine 1.58mg 1.916mg 0%
Methionine 0.346mg 0.618mg 0%
Phenylalanine 1.245mg 0.815mg 0%
Valine 1.205mg 1.075mg 0%
Histidine 0.641mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

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
95%
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.