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  6. Cranberry bean raw vs. Mussels

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

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The main differences between cranberry bean raw and mussels

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, potassium, and magnesium, yet mussels is richer in vitamin B12, manganese, selenium, and iron.
  • Daily need coverage for vitamin B12 for mussels is 1000% higher.
  • Cranberry bean raw has a lower glycemic index than mussels.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Cranberry bean raw vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +321.6%
Contains more CalciumCalcium +284.8%
Contains more PotassiumPotassium +397%
Contains more CopperCopper +432.9%
Contains more ZincZinc +36%
Contains more PhosphorusPhosphorus +30.5%
Contains less SodiumSodium -98.4%
Contains more IronIron +34.4%
Contains more ManganeseManganese +639.1%
Contains more SeleniumSelenium +605.5%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin B1Vitamin B1 +149%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +694.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +106.2%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0.92mg 6.8mg 256%
Selenium 12.7µg 89.6µg 140%
Folate 604µg 76µg 132%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.149mg 72%
Vitamin B1 0.747mg 0.3mg 37%
Potassium 1332mg 268mg 31%
Magnesium 156mg 37mg 28%
Iron 5mg 6.72mg 22%
Cholesterol 0mg 56mg 19%
Carbs 60.05g 7.39g 18%
Sodium 6mg 369mg 16%
Vitamin B2 0.213mg 0.42mg 16%
Vitamin B6 0.309mg 0.1mg 16%
Vitamin C 0mg 13.6mg 15%
Phosphorus 372mg 285mg 12%
Vitamin A 0µg 91µg 10%
Vitamin B3 1.455mg 3mg 10%
Zinc 3.63mg 2.67mg 9%
Calcium 127mg 33mg 9%
Calories 335kcal 172kcal 8%
Polyunsaturated fat 0.527g 1.212g 5%
Fats 1.23g 4.48g 5%
Vitamin B5 0.748mg 0.95mg 4%
Protein 23.03g 23.8g 2%
Saturated fat 0.316g 0.85g 2%
Monounsaturated fat 0.106g 1.014g 2%
Net carbs 35.35g 7.39g N/A
Tryptophan 0.273mg 0.267mg 0%
Threonine 0.969mg 1.025mg 0%
Isoleucine 1.017mg 1.036mg 0%
Leucine 1.838mg 1.676mg 0%
Lysine 1.58mg 1.779mg 0%
Methionine 0.346mg 0.537mg 0%
Phenylalanine 1.245mg 0.853mg 0%
Valine 1.205mg 1.04mg 0%
Histidine 0.641mg 0.457mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more CarbsCarbs +712.6%
Contains more FatsFats +264.2%
Contains more WaterWater +393.5%
~equal in Protein ~23.8g
~equal in Other ~3.18g

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -62.8%
Contains more Mono. FatMonounsaturated fat +856.6%
Contains more Poly. FatPolyunsaturated fat +130%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.