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  6. Cranberry bean raw vs. Asparagus

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

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Significant differences between cranberry bean raw and asparagus

  • The amount of folate, fiber, copper, vitamin B1, phosphorus, iron, magnesium, potassium, manganese, and zinc in cranberry bean raw is higher than in asparagus.
  • Cranberry bean raw covers your daily folate needs 138% more than asparagus.
  • Asparagus has 12 times less fiber than cranberry bean raw. Cranberry bean raw has 24.7g of fiber, while asparagus has 2.1g.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Asparagus, raw.

Infographic

Cranberry bean raw vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +1014.3%
Contains more CalciumCalcium +429.2%
Contains more PotassiumPotassium +559.4%
Contains more IronIron +133.6%
Contains more CopperCopper +320.1%
Contains more ZincZinc +572.2%
Contains more PhosphorusPhosphorus +615.4%
Contains more ManganeseManganese +482.3%
Contains more SeleniumSelenium +452.2%
Contains less SodiumSodium -66.7%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B1Vitamin B1 +422.4%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin B5Vitamin B5 +173%
Contains more Vitamin B6Vitamin B6 +239.6%
Contains more FolateFolate +1061.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Asparagus DV% diff.
Folate 604µg 52µg 138%
Fiber 24.7g 2.1g 90%
Copper 0.794mg 0.189mg 67%
Vitamin B1 0.747mg 0.143mg 50%
Phosphorus 372mg 52mg 46%
Protein 23.03g 2.2g 42%
Iron 5mg 2.14mg 36%
Vitamin K 41.6µg 35%
Magnesium 156mg 14mg 34%
Manganese 0.92mg 0.158mg 33%
Potassium 1332mg 202mg 33%
Zinc 3.63mg 0.54mg 28%
Carbs 60.05g 3.88g 19%
Selenium 12.7µg 2.3µg 19%
Vitamin B6 0.309mg 0.091mg 17%
Calories 335kcal 20kcal 16%
Calcium 127mg 24mg 10%
Vitamin B5 0.748mg 0.274mg 9%
Vitamin E 1.13mg 8%
Vitamin B2 0.213mg 0.141mg 6%
Vitamin C 0mg 5.6mg 6%
Vitamin A 0µg 38µg 4%
Polyunsaturated fat 0.527g 0.05g 3%
Vitamin B3 1.455mg 0.978mg 3%
Choline 16mg 3%
Fats 1.23g 0.12g 2%
Saturated fat 0.316g 0.04g 1%
Fructose 1g 1%
Net carbs 35.35g 1.78g N/A
Sugar 1.88g N/A
Sodium 6mg 2mg 0%
Monounsaturated fat 0.106g 0g 0%
Tryptophan 0.273mg 0.027mg 0%
Threonine 0.969mg 0.084mg 0%
Isoleucine 1.017mg 0.075mg 0%
Leucine 1.838mg 0.128mg 0%
Lysine 1.58mg 0.104mg 0%
Methionine 0.346mg 0.031mg 0%
Phenylalanine 1.245mg 0.075mg 0%
Valine 1.205mg 0.115mg 0%
Histidine 0.641mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +946.8%
Contains more FatsFats +925%
Contains more CarbsCarbs +1447.7%
Contains more OtherOther +469%
Contains more WaterWater +652.4%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +954%
Contains less Sat. FatSaturated fat -87.3%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.