Cranberry bean raw vs. Matzo — In-Depth Nutrition Comparison
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What are the main differences between cranberry bean raw and matzo?
- Cranberry bean raw is richer in folate, fiber, copper, phosphorus, potassium, magnesium, vitamin B1, zinc, and iron, while matzo is higher in selenium.
- Cranberry bean raw's daily need coverage for folate is 147% higher.
- Matzo has 13 times less copper than cranberry bean raw. Cranberry bean raw has 0.794mg of copper, while matzo has 0.06mg.
We used Beans, cranberry (roman), mature seeds, raw and Crackers, matzo, plain types in this comparison.
Infographic
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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 MagnesiumMagnesium | +524% |
| Contains more CalciumCalcium | +876.9% |
| Contains more PotassiumPotassium | +1089.3% |
| Contains more IronIron | +58.2% |
| Contains more CopperCopper | +1223.3% |
| Contains more ZincZinc | +433.8% |
| Contains more PhosphorusPhosphorus | +318% |
| Contains more ManganeseManganese | +41.5% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +190.6% |
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 | +93% |
| Contains more Vitamin B5Vitamin B5 | +68.8% |
| Contains more Vitamin B6Vitamin B6 | +168.7% |
| Contains more FolateFolate | +3452.9% |
| Contains more Vitamin B2Vitamin B2 | +36.6% |
| Contains more Vitamin B3Vitamin B3 | +167.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 604µg | 17µg | 147% |
| Fiber | 24.7g | 3g | 87% |
| Copper | 0.794mg | 0.06mg | 82% |
| Selenium | 12.7µg | 36.9µg | 44% |
| Phosphorus | 372mg | 89mg | 40% |
| Potassium | 1332mg | 112mg | 36% |
| Magnesium | 156mg | 25mg | 31% |
| Vitamin B1 | 0.747mg | 0.387mg | 30% |
| Zinc | 3.63mg | 0.68mg | 27% |
| Protein | 23.03g | 10g | 26% |
| Iron | 5mg | 3.16mg | 23% |
| Vitamin B6 | 0.309mg | 0.115mg | 15% |
| Vitamin B3 | 1.455mg | 3.892mg | 15% |
| Manganese | 0.92mg | 0.65mg | 12% |
| Calcium | 127mg | 13mg | 11% |
| Carbs | 60.05g | 83.7g | 8% |
| Vitamin B2 | 0.213mg | 0.291mg | 6% |
| Vitamin B5 | 0.748mg | 0.443mg | 6% |
| Calories | 335kcal | 395kcal | 3% |
| Choline | 10.8mg | 2% | |
| Polyunsaturated fat | 0.527g | 0.603g | 1% |
| Fats | 1.23g | 1.4g | 0% |
| Net carbs | 35.35g | 80.7g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 6mg | 0mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.316g | 0.226g | 0% |
| Monounsaturated fat | 0.106g | 0.127g | 0% |
| Tryptophan | 0.273mg | 0.116mg | 0% |
| Threonine | 0.969mg | 0.267mg | 0% |
| Isoleucine | 1.017mg | 0.371mg | 0% |
| Leucine | 1.838mg | 0.692mg | 0% |
| Lysine | 1.58mg | 0.193mg | 0% |
| Methionine | 0.346mg | 0.176mg | 0% |
| Phenylalanine | 1.245mg | 0.494mg | 0% |
| Valine | 1.205mg | 0.42mg | 0% |
| Histidine | 0.641mg | 0.213mg | 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:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
| Contains more ProteinProtein | +130.3% |
| Contains more WaterWater | +188.1% |
| Contains more OtherOther | +450% |
| Contains more FatsFats | +13.8% |
| Contains more CarbsCarbs | +39.4% |
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
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
| Contains less Sat. FatSaturated fat | -28.5% |
| Contains more Mono. FatMonounsaturated fat | +19.8% |
| Contains more Poly. FatPolyunsaturated fat | +14.4% |