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

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The main differences between cranberry bean raw and garlic

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, phosphorus, and magnesium, yet garlic is richer in vitamin B6, vitamin C, and manganese.
  • Daily need coverage for folate for cranberry bean raw is 150% higher.
  • Cranberry bean raw contains 12 times more fiber than garlic. Cranberry bean raw contains 24.7g of fiber, while garlic contains 2.1g.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Garlic, raw.

Infographic

Cranberry bean raw vs Garlic 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%
Garlic
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +524%
Contains more PotassiumPotassium +232.2%
Contains more IronIron +194.1%
Contains more CopperCopper +165.6%
Contains more ZincZinc +212.9%
Contains more PhosphorusPhosphorus +143.1%
Contains less SodiumSodium -64.7%
Contains more CalciumCalcium +42.5%
Contains more ManganeseManganese +81.7%
Contains more SeleniumSelenium +11.8%

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%
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin B1Vitamin B1 +273.5%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more Vitamin B5Vitamin B5 +25.5%
Contains more FolateFolate +20033.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +299.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +262.1%
Contains more FatsFats +146%
Contains more CarbsCarbs +81.6%
Contains more OtherOther +120%
Contains more WaterWater +372.8%

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
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +863.6%
Contains more Poly. FatPolyunsaturated fat +111.6%
Contains less Sat. FatSaturated fat -71.8%

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 Garlic
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Garlic DV% diff.
Folate 604µg 3µg 150%
Fiber 24.7g 2.1g 90%
Vitamin B6 0.309mg 1.235mg 71%
Copper 0.794mg 0.299mg 55%
Vitamin B1 0.747mg 0.2mg 46%
Iron 5mg 1.7mg 41%
Vitamin C 0mg 31.2mg 35%
Protein 23.03g 6.36g 33%
Manganese 0.92mg 1.672mg 33%
Magnesium 156mg 25mg 31%
Phosphorus 372mg 153mg 31%
Potassium 1332mg 401mg 27%
Zinc 3.63mg 1.16mg 22%
Calories 335kcal 149kcal 9%
Carbs 60.05g 33.06g 9%
Vitamin B2 0.213mg 0.11mg 8%
Calcium 127mg 181mg 5%
Vitamin B3 1.455mg 0.7mg 5%
Choline 23.2mg 4%
Selenium 12.7µg 14.2µg 3%
Vitamin B5 0.748mg 0.596mg 3%
Polyunsaturated fat 0.527g 0.249g 2%
Saturated fat 0.316g 0.089g 1%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Fats 1.23g 0.5g 1%
Net carbs 35.35g 30.96g N/A
Sugar 1g N/A
Sodium 6mg 17mg 0%
Monounsaturated fat 0.106g 0.011g 0%
Tryptophan 0.273mg 0.066mg 0%
Threonine 0.969mg 0.157mg 0%
Isoleucine 1.017mg 0.217mg 0%
Leucine 1.838mg 0.308mg 0%
Lysine 1.58mg 0.273mg 0%
Methionine 0.346mg 0.076mg 0%
Phenylalanine 1.245mg 0.183mg 0%
Valine 1.205mg 0.291mg 0%
Histidine 0.641mg 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
67%
Garlic

Comparison summary

Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.227g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 5)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.8)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.