Cranberry bean raw vs. Groat — In-Depth Nutrition Comparison
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What are the differences between cranberry bean raw and groat?
- Cranberry bean raw is higher in folate, fiber, vitamin B1, iron, and potassium; however, groat is richer in vitamin B3, copper, magnesium, manganese, and vitamin B2.
- Cranberry bean raw's daily need coverage for folate is 144% more.
- Groat contains 7 times less vitamin B1 than cranberry bean raw. Cranberry bean raw contains 0.747mg of vitamin B1, while groat contains 0.101mg.
- Cranberry bean raw has a lower glycemic index (35) than groat (54).
We used Beans, cranberry (roman), mature seeds, raw and Buckwheat types in this article.
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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 CalciumCalcium | +605.6% |
| Contains more PotassiumPotassium | +189.6% |
| Contains more IronIron | +127.3% |
| Contains more ZincZinc | +51.3% |
| Contains more SeleniumSelenium | +53% |
| Contains more MagnesiumMagnesium | +48.1% |
| Contains more CopperCopper | +38.5% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +41.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +639.6% |
| Contains more Vitamin B6Vitamin B6 | +47.1% |
| Contains more FolateFolate | +1913.3% |
| Contains more Vitamin B2Vitamin B2 | +99.5% |
| Contains more Vitamin B3Vitamin B3 | +382.5% |
| Contains more Vitamin B5Vitamin B5 | +64.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 604µg | 30µg | 144% |
| Fiber | 24.7g | 10g | 59% |
| Vitamin B1 | 0.747mg | 0.101mg | 54% |
| Vitamin B3 | 1.455mg | 7.02mg | 35% |
| Iron | 5mg | 2.2mg | 35% |
| Copper | 0.794mg | 1.1mg | 34% |
| Potassium | 1332mg | 460mg | 26% |
| Protein | 23.03g | 13.25g | 20% |
| Magnesium | 156mg | 231mg | 18% |
| Manganese | 0.92mg | 1.3mg | 17% |
| Vitamin B2 | 0.213mg | 0.425mg | 16% |
| Zinc | 3.63mg | 2.4mg | 11% |
| Calcium | 127mg | 18mg | 11% |
| Vitamin B5 | 0.748mg | 1.233mg | 10% |
| Selenium | 12.7µg | 8.3µg | 8% |
| Vitamin B6 | 0.309mg | 0.21mg | 8% |
| Phosphorus | 372mg | 347mg | 4% |
| Carbs | 60.05g | 71.5g | 4% |
| Polyunsaturated fat | 0.527g | 1.039g | 3% |
| Fats | 1.23g | 3.4g | 3% |
| Saturated fat | 0.316g | 0.741g | 2% |
| Monounsaturated fat | 0.106g | 1.04g | 2% |
| Calories | 335kcal | 343kcal | 0% |
| Net carbs | 35.35g | 61.5g | N/A |
| Sodium | 6mg | 1mg | 0% |
| Tryptophan | 0.273mg | 0.192mg | 0% |
| Threonine | 0.969mg | 0.506mg | 0% |
| Isoleucine | 1.017mg | 0.498mg | 0% |
| Leucine | 1.838mg | 0.832mg | 0% |
| Lysine | 1.58mg | 0.672mg | 0% |
| Methionine | 0.346mg | 0.172mg | 0% |
| Phenylalanine | 1.245mg | 0.52mg | 0% |
| Valine | 1.205mg | 0.678mg | 0% |
| Histidine | 0.641mg | 0.309mg | 0% |
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:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more ProteinProtein | +73.8% |
| Contains more WaterWater | +27.1% |
| Contains more OtherOther | +57.1% |
| Contains more FatsFats | +176.4% |
| Contains more CarbsCarbs | +19.1% |
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
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains less Sat. FatSaturated fat | -57.4% |
| Contains more Mono. FatMonounsaturated fat | +881.1% |
| Contains more Poly. FatPolyunsaturated fat | +97.2% |