Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cranberry bean raw
  5. Compare
  6. Cranberry bean raw vs. Lettuce

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

Compare

Important differences between cranberry bean raw and lettuce

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, potassium, and zinc; however, lettuce has more vitamin A.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • Cranberry bean raw has 27 times more copper than lettuce. Cranberry bean raw has 0.794mg of copper, while lettuce has 0.029mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Lettuce, green leaf, raw.

Infographic

Cranberry bean raw vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +252.8%
Contains more PotassiumPotassium +586.6%
Contains more IronIron +481.4%
Contains more CopperCopper +2637.9%
Contains more ZincZinc +1916.7%
Contains more PhosphorusPhosphorus +1182.8%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +268%
Contains more SeleniumSelenium +2016.7%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B1Vitamin B1 +967.1%
Contains more Vitamin B2Vitamin B2 +166.3%
Contains more Vitamin B3Vitamin B3 +288%
Contains more Vitamin B5Vitamin B5 +458.2%
Contains more Vitamin B6Vitamin B6 +243.3%
Contains more FolateFolate +1489.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Lettuce DV% diff.
Folate 604µg 38µg 142%
Vitamin K 126.3µg 105%
Fiber 24.7g 1.3g 94%
Copper 0.794mg 0.029mg 85%
Vitamin B1 0.747mg 0.07mg 56%
Iron 5mg 0.86mg 52%
Phosphorus 372mg 29mg 49%
Protein 23.03g 1.36g 43%
Vitamin A 0µg 370µg 41%
Magnesium 156mg 13mg 34%
Potassium 1332mg 194mg 33%
Zinc 3.63mg 0.18mg 31%
Manganese 0.92mg 0.25mg 29%
Selenium 12.7µg 0.6µg 22%
Carbs 60.05g 2.87g 19%
Vitamin B6 0.309mg 0.09mg 17%
Calories 335kcal 15kcal 16%
Vitamin B5 0.748mg 0.134mg 12%
Vitamin B2 0.213mg 0.08mg 10%
Vitamin C 0mg 9.2mg 10%
Calcium 127mg 36mg 9%
Vitamin B3 1.455mg 0.375mg 7%
Polyunsaturated fat 0.527g 0.082g 3%
Choline 13.6mg 2%
Fats 1.23g 0.15g 2%
Vitamin E 0.22mg 1%
Sodium 6mg 28mg 1%
Fructose 0.43g 1%
Saturated fat 0.316g 0.02g 1%
Net carbs 35.35g 1.57g N/A
Sugar 0.78g N/A
Monounsaturated fat 0.106g 0.006g 0%
Tryptophan 0.273mg 0.009mg 0%
Threonine 0.969mg 0.059mg 0%
Isoleucine 1.017mg 0.084mg 0%
Leucine 1.838mg 0.079mg 0%
Lysine 1.58mg 0.084mg 0%
Methionine 0.346mg 0.016mg 0%
Phenylalanine 1.245mg 0.055mg 0%
Valine 1.205mg 0.07mg 0%
Histidine 0.641mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1593.4%
Contains more FatsFats +720%
Contains more CarbsCarbs +1992.3%
Contains more OtherOther +415.6%
Contains more WaterWater +666.6%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +1666.7%
Contains more Poly. FatPolyunsaturated fat +542.7%
Contains less Sat. FatSaturated fat -93.7%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.