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  6. Cranberry bean raw vs. Marshmallow

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

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A recap on differences between cranberry bean raw and marshmallow

  • Cranberry bean raw is higher than marshmallow in folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, potassium, magnesium, and zinc.
  • Cranberry bean raw covers your daily folate needs 151% more than marshmallow.
  • Cranberry bean raw contains 747 times more vitamin B1 than marshmallow. While cranberry bean raw contains 0.747mg of vitamin B1, marshmallow contains only 0.001mg.
  • The glycemic index of cranberry bean raw is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Candies, marshmallows.

Infographic

Cranberry bean raw vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +7700%
Contains more CalciumCalcium +4133.3%
Contains more PotassiumPotassium +26540%
Contains more IronIron +2073.9%
Contains more CopperCopper +718.6%
Contains more ZincZinc +8975%
Contains more PhosphorusPhosphorus +4550%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +11400%
Contains more SeleniumSelenium +647.1%

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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin B1Vitamin B1 +74600%
Contains more Vitamin B2Vitamin B2 +21200%
Contains more Vitamin B3Vitamin B3 +1765.4%
Contains more Vitamin B5Vitamin B5 +14860%
Contains more Vitamin B6Vitamin B6 +10200%
Contains more FolateFolate +60300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~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 Marshmallow DV% diff.
Folate 604µg 1µg 151%
Fiber 24.7g 0.1g 98%
Copper 0.794mg 0.097mg 77%
Vitamin B1 0.747mg 0.001mg 62%
Iron 5mg 0.23mg 60%
Phosphorus 372mg 8mg 52%
Protein 23.03g 1.8g 42%
Manganese 0.92mg 0.008mg 40%
Potassium 1332mg 5mg 39%
Magnesium 156mg 2mg 37%
Zinc 3.63mg 0.04mg 33%
Vitamin B6 0.309mg 0.003mg 24%
Selenium 12.7µg 1.7µg 20%
Vitamin B2 0.213mg 0.001mg 16%
Vitamin B5 0.748mg 0.005mg 15%
Calcium 127mg 3mg 12%
Vitamin B3 1.455mg 0.078mg 9%
Carbs 60.05g 81.3g 7%
Sodium 6mg 80mg 3%
Polyunsaturated fat 0.527g 0.047g 3%
Fats 1.23g 0.2g 2%
Saturated fat 0.316g 0.056g 1%
Calories 335kcal 318kcal 1%
Net carbs 35.35g 81.2g N/A
Sugar 57.56g N/A
Choline 0.1mg 0%
Monounsaturated fat 0.106g 0.08g 0%
Tryptophan 0.273mg 0mg 0%
Threonine 0.969mg 0.035mg 0%
Isoleucine 1.017mg 0.028mg 0%
Leucine 1.838mg 0.066mg 0%
Lysine 1.58mg 0.077mg 0%
Methionine 0.346mg 0.015mg 0%
Phenylalanine 1.245mg 0.042mg 0%
Valine 1.205mg 0.05mg 0%
Histidine 0.641mg 0.017mg 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% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +1179.4%
Contains more FatsFats +515%
Contains more OtherOther +1000%
Contains more CarbsCarbs +35.4%
Contains more WaterWater +32.4%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +32.5%
Contains more Poly. FatPolyunsaturated fat +1021.3%
Contains less Sat. FatSaturated fat -82.3%

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.