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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
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
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
41%
Minerals Daily Need Coverage Score
117%
67%
Comparison summary
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 0.227g)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 5)
Which food is cheaper?
Garlic is cheaper (difference - $1.8)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 1g)
Which food contains less Sodium?
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?
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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?
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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.