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  6. Cranberry bean raw vs. Ladyfinger

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

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Important differences between cranberry bean raw and ladyfinger

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, potassium, magnesium, manganese, and phosphorus; however, ladyfinger has more vitamin B12.
  • Cranberry bean raw's daily need coverage for folate is 132% more.
  • Cranberry bean raw has 25 times more fiber than ladyfinger. Cranberry bean raw has 24.7g of fiber, while ladyfinger has 1g.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Cranberry bean raw vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +170.2%
Contains more PotassiumPotassium +1078.8%
Contains more IronIron +39.7%
Contains more CopperCopper +735.8%
Contains more ZincZinc +218.4%
Contains more PhosphorusPhosphorus +115%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +283.3%
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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin B1Vitamin B1 +163%
Contains more Vitamin B6Vitamin B6 +153.3%
Contains more FolateFolate +684.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100.9%
Contains more Vitamin B3Vitamin B3 +44.6%
Contains more Vitamin B5Vitamin B5 +49.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~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 Ladyfinger DV% diff.
Folate 604µg 77µg 132%
Fiber 24.7g 1g 95%
Copper 0.794mg 0.095mg 78%
Cholesterol 0mg 221mg 74%
Vitamin B1 0.747mg 0.284mg 39%
Potassium 1332mg 113mg 36%
Magnesium 156mg 12mg 34%
Vitamin B12 0µg 0.75µg 31%
Manganese 0.92mg 0.24mg 30%
Phosphorus 372mg 173mg 28%
Protein 23.03g 10.6g 25%
Selenium 12.7µg 23%
Zinc 3.63mg 1.14mg 23%
Vitamin A 0µg 167µg 19%
Iron 5mg 3.58mg 18%
Vitamin B2 0.213mg 0.428mg 17%
Vitamin B6 0.309mg 0.122mg 14%
Saturated fat 0.316g 3.022g 12%
Fats 1.23g 9.1g 12%
Monounsaturated fat 0.106g 3.745g 9%
Calcium 127mg 47mg 8%
Vitamin B5 0.748mg 1.116mg 7%
Sodium 6mg 147mg 6%
Polyunsaturated fat 0.527g 1.423g 6%
Vitamin B3 1.455mg 2.104mg 4%
Calories 335kcal 363kcal 1%
Carbs 60.05g 59.7g 0%
Net carbs 35.35g 58.7g N/A
Tryptophan 0.273mg 0.133mg 0%
Threonine 0.969mg 0.467mg 0%
Isoleucine 1.017mg 0.516mg 0%
Leucine 1.838mg 0.861mg 0%
Lysine 1.58mg 0.679mg 0%
Methionine 0.346mg 0.268mg 0%
Phenylalanine 1.245mg 0.511mg 0%
Valine 1.205mg 0.579mg 0%
Histidine 0.641mg 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g 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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +117.3%
Contains more OtherOther +200%
Contains more FatsFats +639.8%
Contains more WaterWater +57.4%
~equal in Carbs ~59.7g

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +3433%
Contains more Poly. FatPolyunsaturated fat +170%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.