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  6. Cranberry bean raw vs. Mustard

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

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A recap on differences between Cranberry bean raw and Mustard

  • Cranberry bean raw is higher in Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Potassium, and Zinc, yet Mustard is higher in Selenium.
  • Cranberry bean raw covers your daily Folate needs 149% more than Mustard.
  • Cranberry bean raw contains 11 times more Copper than Mustard. While Cranberry bean raw contains 0.794mg of Copper, Mustard contains only 0.074mg.
  • The amount of Sodium in Cranberry bean raw is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Mustard, prepared, yellow.

Infographic

Cranberry bean raw vs Mustard 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.
Cranberry bean raw
Cranberry bean raw
9
:
1
Mustard
Mustard
Contains more Calcium +101.6%
Contains more Iron +210.6%
Contains more Magnesium +225%
Contains more Phosphorus +244.4%
Contains more Potassium +776.3%
Contains less Sodium -99.5%
Contains more Zinc +467.2%
Contains more Copper +973%
Contains more Manganese +118%
Contains more Selenium +163.8%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +101.6%
Contains more Iron +210.6%
Contains more Magnesium +225%
Contains more Phosphorus +244.4%
Contains more Potassium +776.3%
Contains less Sodium -99.5%
Contains more Zinc +467.2%
Contains more Copper +973%
Contains more Manganese +118%
Contains more Selenium +163.8%

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.
Cranberry bean raw
Cranberry bean raw
6
:
4
Mustard
Mustard
Contains more Vitamin B1 +322%
Contains more Vitamin B2 +204.3%
Contains more Vitamin B3 +157.5%
Contains more Vitamin B5 +194.5%
Contains more Vitamin B6 +341.4%
Contains more Folate +8528.6%
Contains more Vitamin A +5350%
Contains more Vitamin C +∞%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin B1 +322%
Contains more Vitamin B2 +204.3%
Contains more Vitamin B3 +157.5%
Contains more Vitamin B5 +194.5%
Contains more Vitamin B6 +341.4%
Contains more Folate +8528.6%
Contains more Vitamin A +5350%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
3
Mustard
Mustard
Contains more Protein +515.8%
Contains more Carbs +930%
Contains more Fats +171.5%
Contains more Water +575.7%
Equal in Other - 3.37
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +515.8%
Contains more Carbs +930%
Contains more Fats +171.5%
Contains more Water +575.7%
Equal in Other - 3.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
0
:
3
Mustard
Mustard
Contains less Saturated Fat -32.3%
Contains more Monounsaturated Fat +1958.5%
Contains more Polyunsaturated fat +46.9%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains less Saturated Fat -32.3%
Contains more Monounsaturated Fat +1958.5%
Contains more Polyunsaturated fat +46.9%

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 Mustard
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Mustard Opinion
Net carbs 35.35g 1.83g Cranberry bean raw
Protein 23.03g 3.74g Cranberry bean raw
Fats 1.23g 3.34g Mustard
Carbs 60.05g 5.83g Cranberry bean raw
Calories 335kcal 60kcal Cranberry bean raw
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Cranberry bean raw
Fiber 24.7g 4g Cranberry bean raw
Calcium 127mg 63mg Cranberry bean raw
Iron 5mg 1.61mg Cranberry bean raw
Magnesium 156mg 48mg Cranberry bean raw
Phosphorus 372mg 108mg Cranberry bean raw
Potassium 1332mg 152mg Cranberry bean raw
Sodium 6mg 1104mg Cranberry bean raw
Zinc 3.63mg 0.64mg Cranberry bean raw
Copper 0.794mg 0.074mg Cranberry bean raw
Manganese 0.92mg 0.422mg Cranberry bean raw
Selenium 12.7µg 33.5µg Mustard
Vitamin A 2IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 0.36mg Mustard
Vitamin C 0mg 0.3mg Mustard
Vitamin B1 0.747mg 0.177mg Cranberry bean raw
Vitamin B2 0.213mg 0.07mg Cranberry bean raw
Vitamin B3 1.455mg 0.565mg Cranberry bean raw
Vitamin B5 0.748mg 0.254mg Cranberry bean raw
Vitamin B6 0.309mg 0.07mg Cranberry bean raw
Folate 604µg 7µg Cranberry bean raw
Vitamin K 1.4µg Mustard
Tryptophan 0.273mg 0.009mg Cranberry bean raw
Threonine 0.969mg 0.167mg Cranberry bean raw
Isoleucine 1.017mg 0.146mg Cranberry bean raw
Leucine 1.838mg 0.292mg Cranberry bean raw
Lysine 1.58mg 0.264mg Cranberry bean raw
Methionine 0.346mg 0.076mg Cranberry bean raw
Phenylalanine 1.245mg 0.161mg Cranberry bean raw
Valine 1.205mg 0.189mg Cranberry bean raw
Histidine 0.641mg 0.119mg Cranberry bean raw
Trans Fat 0g 0.009g Cranberry bean raw
Saturated Fat 0.316g 0.214g Mustard
Monounsaturated Fat 0.106g 2.182g Mustard
Polyunsaturated fat 0.527g 0.774g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69%
Cranberry bean raw
10%
Mustard
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
60%
Mustard

Comparison summary

Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 3)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1098mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.