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  6. Cranberry bean raw vs. Kumquat

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

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How are cranberry bean raw and kumquat different?

  • Cranberry bean raw has more folate, copper, fiber, vitamin B1, iron, phosphorus, manganese, potassium, and magnesium; however, kumquat is richer in vitamin C.
  • Cranberry bean raw covers your daily need for folate, 147% more than kumquat.
  • Cranberry bean raw has 20 times more vitamin B1 than kumquat. Cranberry bean raw has 0.747mg of vitamin B1, while kumquat has 0.037mg.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of cranberry bean raw is 35.

Beans, cranberry (roman), mature seeds, raw and Kumquats, raw types were used in this article.

Infographic

Cranberry bean raw vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +680%
Contains more CalciumCalcium +104.8%
Contains more PotassiumPotassium +616.1%
Contains more IronIron +481.4%
Contains more CopperCopper +735.8%
Contains more ZincZinc +2035.3%
Contains more PhosphorusPhosphorus +1857.9%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +581.5%
Contains more SeleniumSelenium +∞%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin B1Vitamin B1 +1918.9%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +239.2%
Contains more Vitamin B5Vitamin B5 +259.6%
Contains more Vitamin B6Vitamin B6 +758.3%
Contains more FolateFolate +3452.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Kumquat DV% diff.
Folate 604µg 17µg 147%
Copper 0.794mg 0.095mg 78%
Fiber 24.7g 6.5g 73%
Vitamin B1 0.747mg 0.037mg 59%
Iron 5mg 0.86mg 52%
Phosphorus 372mg 19mg 50%
Vitamin C 0mg 43.9mg 49%
Protein 23.03g 1.88g 42%
Manganese 0.92mg 0.135mg 34%
Potassium 1332mg 186mg 34%
Magnesium 156mg 20mg 32%
Zinc 3.63mg 0.17mg 31%
Selenium 12.7µg 0µg 23%
Vitamin B6 0.309mg 0.036mg 21%
Carbs 60.05g 15.9g 15%
Calories 335kcal 71kcal 13%
Vitamin B5 0.748mg 0.208mg 11%
Vitamin B2 0.213mg 0.09mg 9%
Calcium 127mg 62mg 7%
Vitamin B3 1.455mg 0.429mg 6%
Vitamin A 0µg 15µg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.527g 0.171g 2%
Vitamin E 0.15mg 1%
Saturated fat 0.316g 0.103g 1%
Fats 1.23g 0.86g 1%
Net carbs 35.35g 9.4g N/A
Sugar 9.36g N/A
Sodium 6mg 10mg 0%
Monounsaturated fat 0.106g 0.154g 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +1125%
Contains more FatsFats +43%
Contains more CarbsCarbs +277.7%
Contains more OtherOther +547.1%
Contains more WaterWater +552.5%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Poly. FatPolyunsaturated fat +208.2%
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +45.3%

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.