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  6. Cranberry bean raw vs. Muffin

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

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Summary of differences between cranberry bean raw and muffin

  • Muffin has less folate, fiber, copper, vitamin B1, iron, potassium, magnesium, phosphorus, zinc, and vitamin B6 than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 139% more than muffin.
  • Cranberry bean raw has 22 times more fiber than muffin. While cranberry bean raw has 24.7g of fiber, muffin has only 1.1g.
  • The glycemic index of muffin is higher.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Cranberry bean raw vs Muffin 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%
Muffin
Muffin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +1460%
Contains more CalciumCalcium +188.6%
Contains more PotassiumPotassium +1000.8%
Contains more IronIron +284.6%
Contains more CopperCopper +1223.3%
Contains more ZincZinc +881.1%
Contains more PhosphorusPhosphorus +154.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +104.9%
Contains more SeleniumSelenium +54.9%

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%
Muffin
Muffin
7
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin B1Vitamin B1 +344.6%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin B6Vitamin B6 +672.5%
Contains more FolateFolate +1158.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.418mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Muffin DV% diff.
Folate 604µg 48µg 139%
Fiber 24.7g 1.1g 94%
Copper 0.794mg 0.06mg 82%
Polyunsaturated fat 0.527g 8.103g 51%
Vitamin B1 0.747mg 0.168mg 48%
Iron 5mg 1.3mg 46%
Protein 23.03g 4.49g 37%
Potassium 1332mg 121mg 36%
Magnesium 156mg 10mg 35%
Vitamin K 39.2µg 33%
Phosphorus 372mg 146mg 32%
Zinc 3.63mg 0.37mg 30%
Fats 1.23g 16.07g 23%
Vitamin B6 0.309mg 0.04mg 21%
Manganese 0.92mg 0.449mg 20%
Choline 92.5mg 17%
Sodium 6mg 336mg 14%
Monounsaturated fat 0.106g 4.822g 12%
Vitamin E 1.63mg 11%
Saturated fat 0.316g 2.844g 11%
Cholesterol 0mg 30mg 10%
Selenium 12.7µg 8.2µg 8%
Calcium 127mg 44mg 8%
Starch 16.31g 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin B5 0.748mg 0.47mg 6%
Vitamin B2 0.213mg 0.163mg 4%
Fructose 1.21g 2%
Calories 335kcal 375kcal 2%
Carbs 60.05g 53g 2%
Vitamin A 0µg 21µg 2%
Vitamin C 0mg 0.9mg 1%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 35.35g 51.9g N/A
Sugar 31.47g N/A
Vitamin B3 1.455mg 1.418mg 0%
Trans fat 0g 0.2g N/A
Tryptophan 0.273mg 0.066mg 0%
Threonine 0.969mg 0.181mg 0%
Isoleucine 1.017mg 0.224mg 0%
Leucine 1.838mg 0.421mg 0%
Lysine 1.58mg 0.199mg 0%
Methionine 0.346mg 0.115mg 0%
Phenylalanine 1.245mg 0.277mg 0%
Valine 1.205mg 0.257mg 0%
Histidine 0.641mg 0.128mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

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
Muffin
Muffin
2
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more ProteinProtein +412.9%
Contains more CarbsCarbs +13.3%
Contains more OtherOther +123%
Contains more FatsFats +1206.5%
Contains more WaterWater +101.5%

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
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +4449.1%
Contains more Poly. FatPolyunsaturated fat +1437.6%

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.