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  6. Cranberry bean raw vs. Fruitcake

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

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How are cranberry bean raw and fruitcake different?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, phosphorus, iron, potassium, magnesium, zinc, and manganese than fruitcake.
  • Daily need coverage for folate for cranberry bean raw is 146% higher.
  • Cranberry bean raw contains 16 times more copper than fruitcake. While cranberry bean raw contains 0.794mg of copper, fruitcake contains only 0.05mg.
  • Cranberry bean raw has a lower glycemic index (35) than fruitcake (53).

Beans, cranberry (roman), mature seeds, raw and Cake, fruitcake, commercially prepared are the varieties used in this article.

Infographic

Cranberry bean raw vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +875%
Contains more CalciumCalcium +284.8%
Contains more PotassiumPotassium +770.6%
Contains more IronIron +141.5%
Contains more CopperCopper +1488%
Contains more ZincZinc +1244.4%
Contains more PhosphorusPhosphorus +615.4%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +318.2%
Contains more SeleniumSelenium +535%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin B1Vitamin B1 +1394%
Contains more Vitamin B2Vitamin B2 +115.2%
Contains more Vitamin B3Vitamin B3 +83.9%
Contains more Vitamin B5Vitamin B5 +231%
Contains more Vitamin B6Vitamin B6 +571.7%
Contains more FolateFolate +2920%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Fruitcake DV% diff.
Folate 604µg 20µg 146%
Fiber 24.7g 3.7g 84%
Copper 0.794mg 0.05mg 83%
Vitamin B1 0.747mg 0.05mg 58%
Phosphorus 372mg 52mg 46%
Protein 23.03g 2.9g 40%
Iron 5mg 2.07mg 37%
Potassium 1332mg 153mg 35%
Magnesium 156mg 16mg 33%
Zinc 3.63mg 0.27mg 31%
Manganese 0.92mg 0.22mg 30%
Vitamin B6 0.309mg 0.046mg 20%
Selenium 12.7µg 2µg 19%
Polyunsaturated fat 0.527g 3.323g 19%
Fats 1.23g 9.1g 12%
Vitamin B5 0.748mg 0.226mg 10%
Monounsaturated fat 0.106g 4.2g 10%
Calcium 127mg 33mg 9%
Vitamin B2 0.213mg 0.099mg 9%
Vitamin E 0.9mg 6%
Sodium 6mg 101mg 4%
Vitamin B3 1.455mg 0.791mg 4%
Saturated fat 0.316g 1.048g 3%
Choline 8.9mg 2%
Cholesterol 0mg 5mg 2%
Vitamin K 1.5µg 1%
Calories 335kcal 324kcal 1%
Vitamin A 0µg 7µg 1%
Carbs 60.05g 61.6g 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 35.35g 57.9g N/A
Sugar 27.42g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.273mg 0.042mg 0%
Threonine 0.969mg 0.102mg 0%
Isoleucine 1.017mg 0.121mg 0%
Leucine 1.838mg 0.206mg 0%
Lysine 1.58mg 0.121mg 0%
Methionine 0.346mg 0.059mg 0%
Phenylalanine 1.245mg 0.14mg 0%
Valine 1.205mg 0.144mg 0%
Histidine 0.641mg 0.071mg 0%
Omega-3 - DHA 0.001g N/A

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
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more ProteinProtein +694.1%
Contains more OtherOther +200%
Contains more FatsFats +639.8%
Contains more WaterWater +104.2%
~equal in Carbs ~61.6g

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
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -69.8%
Contains more Mono. FatMonounsaturated fat +3862.3%
Contains more Poly. FatPolyunsaturated fat +530.6%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.