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  6. Cranberry bean raw vs. Monterey Jack

Cranberry bean raw vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between cranberry bean raw and monterey Jack

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, manganese, and potassium, yet monterey Jack is richer in calcium and vitamin B12.
  • Daily need coverage for folate for cranberry bean raw is 147% higher.
  • Cranberry bean raw contains less saturated fat.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Cheese, monterey.

Infographic

Cranberry bean raw vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +477.8%
Contains more PotassiumPotassium +1544.4%
Contains more IronIron +594.4%
Contains more CopperCopper +2381.3%
Contains more ZincZinc +21%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +8263.6%
Contains more CalciumCalcium +487.4%
Contains more PhosphorusPhosphorus +19.4%
Contains more SeleniumSelenium +14.2%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +4880%
Contains more Vitamin B3Vitamin B3 +1464.5%
Contains more Vitamin B5Vitamin B5 +256.2%
Contains more Vitamin B6Vitamin B6 +291.1%
Contains more FolateFolate +3255.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +83.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Monterey Jack DV% diff.
Folate 604µg 18µg 147%
Fiber 24.7g 0g 99%
Saturated fat 0.316g 19.066g 85%
Copper 0.794mg 0.032mg 85%
Calcium 127mg 746mg 62%
Vitamin B1 0.747mg 0.015mg 61%
Iron 5mg 0.72mg 54%
Fats 1.23g 30.28g 45%
Manganese 0.92mg 0.011mg 40%
Potassium 1332mg 81mg 37%
Vitamin B12 0µg 0.83µg 35%
Magnesium 156mg 27mg 31%
Cholesterol 0mg 89mg 30%
Sodium 6mg 600mg 26%
Vitamin A 0µg 198µg 22%
Monounsaturated fat 0.106g 8.751g 22%
Carbs 60.05g 0.68g 20%
Vitamin B6 0.309mg 0.079mg 18%
Vitamin B2 0.213mg 0.39mg 14%
Vitamin B5 0.748mg 0.21mg 11%
Phosphorus 372mg 444mg 10%
Vitamin B3 1.455mg 0.093mg 9%
Zinc 3.63mg 3mg 6%
Selenium 12.7µg 14.5µg 3%
Protein 23.03g 24.48g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Choline 15.4mg 3%
Polyunsaturated fat 0.527g 0.899g 2%
Calories 335kcal 373kcal 2%
Vitamin K 2.5µg 2%
Vitamin E 0.26mg 2%
Net carbs 35.35g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.273mg 0.315mg 0%
Threonine 0.969mg 0.871mg 0%
Isoleucine 1.017mg 1.519mg 0%
Leucine 1.838mg 2.344mg 0%
Lysine 1.58mg 2.037mg 0%
Methionine 0.346mg 0.641mg 0%
Phenylalanine 1.245mg 1.289mg 0%
Valine 1.205mg 1.635mg 0%
Histidine 0.641mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +8730.9%
Contains more FatsFats +2361.8%
Contains more WaterWater +231%
~equal in Protein ~24.48g
~equal in Other ~3.55g

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +8155.7%
Contains more Poly. FatPolyunsaturated fat +70.6%

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.