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  6. Cranberry bean raw vs. Gooseberry

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

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What are the main differences between cranberry bean raw and gooseberries?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, manganese, potassium, and zinc than gooseberries.
  • Cranberry bean raw's daily need coverage for folate is 150% higher.
  • Gooseberries have 30 times less zinc than cranberry bean raw. Cranberry bean raw has 3.63mg of zinc, while gooseberries have 0.12mg.
  • Cranberry bean raw has a higher glycemic index (35) than gooseberries (15).

We used Beans, cranberry (roman), mature seeds, raw and Gooseberries, raw types in this comparison.

Infographic

Cranberry bean raw vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +1460%
Contains more CalciumCalcium +408%
Contains more PotassiumPotassium +572.7%
Contains more IronIron +1512.9%
Contains more CopperCopper +1034.3%
Contains more ZincZinc +2925%
Contains more PhosphorusPhosphorus +1277.8%
Contains more ManganeseManganese +538.9%
Contains more SeleniumSelenium +2016.7%
Contains less SodiumSodium -83.3%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +1767.5%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +385%
Contains more Vitamin B5Vitamin B5 +161.5%
Contains more Vitamin B6Vitamin B6 +286.3%
Contains more FolateFolate +9966.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Gooseberry DV% diff.
Folate 604µg 6µg 150%
Fiber 24.7g 4.3g 82%
Copper 0.794mg 0.07mg 80%
Vitamin B1 0.747mg 0.04mg 59%
Iron 5mg 0.31mg 59%
Phosphorus 372mg 27mg 49%
Protein 23.03g 0.88g 44%
Magnesium 156mg 10mg 35%
Manganese 0.92mg 0.144mg 34%
Potassium 1332mg 198mg 33%
Zinc 3.63mg 0.12mg 32%
Vitamin C 0mg 27.7mg 31%
Selenium 12.7µg 0.6µg 22%
Vitamin B6 0.309mg 0.08mg 18%
Carbs 60.05g 10.18g 17%
Calories 335kcal 44kcal 15%
Vitamin B2 0.213mg 0.03mg 14%
Calcium 127mg 25mg 10%
Vitamin B5 0.748mg 0.286mg 9%
Vitamin B3 1.455mg 0.3mg 7%
Vitamin E 0.37mg 2%
Vitamin A 0µg 15µg 2%
Polyunsaturated fat 0.527g 0.317g 1%
Fats 1.23g 0.58g 1%
Saturated fat 0.316g 0.038g 1%
Net carbs 35.35g 5.88g N/A
Sodium 6mg 1mg 0%
Monounsaturated fat 0.106g 0.051g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +2517%
Contains more FatsFats +112.1%
Contains more CarbsCarbs +489.9%
Contains more OtherOther +573.5%
Contains more WaterWater +609.2%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +107.8%
Contains more Poly. FatPolyunsaturated fat +66.2%
Contains less Sat. FatSaturated fat -88%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.