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

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Summary of differences between cranberry bean raw and molasses

  • Cranberry bean raw has more folate, fiber, vitamin B1, phosphorus, copper, zinc, and vitamin B2; however, molasses are higher in vitamin B6, manganese, and magnesium.
  • Cranberry bean raw covers your daily need for folate, 151% more than molasses.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Molasses.

Infographic

Cranberry bean raw vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more CopperCopper +63%
Contains more ZincZinc +1151.7%
Contains more PhosphorusPhosphorus +1100%
Contains less SodiumSodium -83.8%
Contains more MagnesiumMagnesium +55.1%
Contains more CalciumCalcium +61.4%
Contains more ManganeseManganese +66.3%
Contains more SeleniumSelenium +40.2%
~equal in Potassium ~1464mg
~equal in Iron ~4.72mg

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% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin B1Vitamin B1 +1722%
Contains more Vitamin B2Vitamin B2 +10550%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +116.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.804mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +1130%
Contains more CarbsCarbs +24.4%
Contains more WaterWater +76.5%
~equal in Other ~3.3g

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +231.3%
Contains more Poly. FatPolyunsaturated fat +954%
Contains less Sat. FatSaturated fat -94.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Molasses
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Molasses DV% diff.
Folate 604µg 0µg 151%
Fiber 24.7g 0g 99%
Vitamin B1 0.747mg 0.041mg 59%
Phosphorus 372mg 31mg 49%
Protein 23.03g 0g 46%
Copper 0.794mg 0.487mg 34%
Zinc 3.63mg 0.29mg 30%
Vitamin B6 0.309mg 0.67mg 28%
Manganese 0.92mg 1.53mg 27%
Magnesium 156mg 242mg 20%
Fructose 12.79g 16%
Vitamin B2 0.213mg 0.002mg 16%
Selenium 12.7µg 17.8µg 9%
Calcium 127mg 205mg 8%
Carbs 60.05g 74.73g 5%
Potassium 1332mg 1464mg 4%
Iron 5mg 4.72mg 4%
Polyunsaturated fat 0.527g 0.05g 3%
Vitamin B3 1.455mg 0.93mg 3%
Calories 335kcal 290kcal 2%
Fats 1.23g 0.1g 2%
Choline 13.3mg 2%
Saturated fat 0.316g 0.018g 1%
Vitamin B5 0.748mg 0.804mg 1%
Sodium 6mg 37mg 1%
Net carbs 35.35g 74.73g N/A
Sugar 74.72g N/A
Monounsaturated fat 0.106g 0.032g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Molasses
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
64%
Cranberry bean raw
18%
Molasses
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
103%
Molasses

Comparison summary

Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.298g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 74.72g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.