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  6. Cranberry bean raw vs. Gingerbread

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

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A recap on differences between cranberry bean raw and gingerbread

  • Cranberry bean raw is higher than gingerbread in folate, copper, vitamin B1, phosphorus, zinc, iron, potassium, and magnesium.
  • Cranberry bean raw covers your daily folate needs 143% more than gingerbread.
  • Cranberry bean raw contains 9 times more zinc than gingerbread. While cranberry bean raw contains 3.63mg of zinc, gingerbread contains only 0.39mg.
  • The amount of saturated fat in cranberry bean raw is lower.
  • The glycemic index of cranberry bean raw is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Cake, gingerbread, prepared from recipe.

Infographic

Cranberry bean raw vs Gingerbread 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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains more MagnesiumMagnesium +122.9%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +203.4%
Contains more IronIron +73.6%
Contains more CopperCopper +307.2%
Contains more ZincZinc +830.8%
Contains more PhosphorusPhosphorus +588.9%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +34.7%
Contains more SeleniumSelenium +28.3%

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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin B1Vitamin B1 +293.2%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B5Vitamin B5 +99.5%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more FolateFolate +1730.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +19.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Gingerbread DV% diff.
Folate 604µg 33µg 143%
Fiber 24.7g 99%
Copper 0.794mg 0.195mg 67%
Vitamin B1 0.747mg 0.19mg 46%
Phosphorus 372mg 54mg 45%
Protein 23.03g 3.9g 38%
Zinc 3.63mg 0.39mg 29%
Iron 5mg 2.88mg 27%
Potassium 1332mg 439mg 26%
Polyunsaturated fat 0.527g 4.216g 25%
Fats 1.23g 16.4g 23%
Magnesium 156mg 70mg 20%
Monounsaturated fat 0.106g 7.124g 18%
Saturated fat 0.316g 4.122g 17%
Sodium 6mg 327mg 14%
Cholesterol 0mg 32mg 11%
Manganese 0.92mg 0.683mg 10%
Vitamin B6 0.309mg 0.19mg 9%
Selenium 12.7µg 16.3µg 7%
Vitamin B5 0.748mg 0.375mg 7%
Calcium 127mg 71mg 6%
Carbs 60.05g 49.2g 4%
Vitamin B2 0.213mg 0.162mg 4%
Vitamin B12 0µg 0.06µg 3%
Vitamin A 0µg 14µg 2%
Vitamin B3 1.455mg 1.738mg 2%
Calories 335kcal 356kcal 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 35.35g 49.2g N/A
Tryptophan 0.273mg 0.047mg 0%
Threonine 0.969mg 0.124mg 0%
Isoleucine 1.017mg 0.151mg 0%
Leucine 1.838mg 0.279mg 0%
Lysine 1.58mg 0.131mg 0%
Methionine 0.346mg 0.08mg 0%
Phenylalanine 1.245mg 0.195mg 0%
Valine 1.205mg 0.173mg 0%
Histidine 0.641mg 0.087mg 0%
Omega-3 - DHA 0.003g 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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more ProteinProtein +490.5%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +32%
Contains more FatsFats +1233.3%
Contains more WaterWater +126%

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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +6620.8%
Contains more Poly. FatPolyunsaturated fat +700%

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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.