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  6. Cranberry bean raw vs. Mulberry

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

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How are cranberry bean raw and mulberries different?

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, phosphorus, iron, potassium, magnesium, and zinc; however, mulberries are richer in vitamin C.
  • Daily need coverage for folate for cranberry bean raw is 150% higher.
  • Cranberry bean raw contains 30 times more zinc than mulberries. While cranberry bean raw contains 3.63mg of zinc, mulberries contain only 0.12mg.

Beans, cranberry (roman), mature seeds, raw and Mulberries, raw are the varieties used in this article.

Infographic

Cranberry bean raw vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +225.6%
Contains more PotassiumPotassium +586.6%
Contains more IronIron +170.3%
Contains more CopperCopper +1223.3%
Contains more ZincZinc +2925%
Contains more PhosphorusPhosphorus +878.9%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2016.7%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +2475.9%
Contains more Vitamin B2Vitamin B2 +110.9%
Contains more Vitamin B3Vitamin B3 +134.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +518%
Contains more FolateFolate +9966.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Mulberry DV% diff.
Folate 604µg 6µg 150%
Fiber 24.7g 1.7g 92%
Copper 0.794mg 0.06mg 82%
Vitamin B1 0.747mg 0.029mg 60%
Phosphorus 372mg 38mg 48%
Protein 23.03g 1.44g 43%
Manganese 0.92mg 40%
Vitamin C 0mg 36.4mg 40%
Iron 5mg 1.85mg 39%
Magnesium 156mg 18mg 33%
Potassium 1332mg 194mg 33%
Zinc 3.63mg 0.12mg 32%
Selenium 12.7µg 0.6µg 22%
Vitamin B6 0.309mg 0.05mg 20%
Carbs 60.05g 9.8g 17%
Vitamin B5 0.748mg 15%
Calories 335kcal 43kcal 15%
Calcium 127mg 39mg 9%
Vitamin B2 0.213mg 0.101mg 9%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Vitamin B3 1.455mg 0.62mg 5%
Polyunsaturated fat 0.527g 0.207g 2%
Choline 12.3mg 2%
Fats 1.23g 0.39g 1%
Saturated fat 0.316g 0.027g 1%
Net carbs 35.35g 8.1g N/A
Sugar 8.1g N/A
Sodium 6mg 10mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.106g 0.041g 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%

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +1499.3%
Contains more FatsFats +215.4%
Contains more CarbsCarbs +512.8%
Contains more OtherOther +378.3%
Contains more WaterWater +607.7%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +158.5%
Contains more Poly. FatPolyunsaturated fat +154.6%
Contains less Sat. FatSaturated fat -91.5%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.