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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.
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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +101.6%
Contains more PotassiumPotassium +776.3%
Contains more IronIron +210.6%
Contains more CopperCopper +973%
Contains more ZincZinc +467.2%
Contains more PhosphorusPhosphorus +244.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +118%
Contains more SeleniumSelenium +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.
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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin B1Vitamin B1 +322%
Contains more Vitamin B2Vitamin B2 +204.3%
Contains more Vitamin B3Vitamin B3 +157.5%
Contains more Vitamin B5Vitamin B5 +194.5%
Contains more Vitamin B6Vitamin B6 +341.4%
Contains more FolateFolate +8528.6%
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 Mustard DV% diff.
Folate 604µg 7µg 149%
Fiber 24.7g 4g 83%
Copper 0.794mg 0.074mg 80%
Sodium 6mg 1104mg 48%
Vitamin B1 0.747mg 0.177mg 48%
Iron 5mg 1.61mg 42%
Protein 23.03g 3.74g 39%
Phosphorus 372mg 108mg 38%
Selenium 12.7µg 33.5µg 38%
Potassium 1332mg 152mg 35%
Zinc 3.63mg 0.64mg 27%
Magnesium 156mg 48mg 26%
Manganese 0.92mg 0.422mg 22%
Carbs 60.05g 5.83g 18%
Vitamin B6 0.309mg 0.07mg 18%
Calories 335kcal 60kcal 14%
Vitamin B2 0.213mg 0.07mg 11%
Vitamin B5 0.748mg 0.254mg 10%
Vitamin B3 1.455mg 0.565mg 6%
Calcium 127mg 63mg 6%
Monounsaturated fat 0.106g 2.182g 5%
Choline 22.4mg 4%
Fats 1.23g 3.34g 3%
Vitamin E 0.36mg 2%
Polyunsaturated fat 0.527g 0.774g 2%
Vitamin A 0µg 5µg 1%
Vitamin K 1.4µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 35.35g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.316g 0.214g 0%
Tryptophan 0.273mg 0.009mg 0%
Threonine 0.969mg 0.167mg 0%
Isoleucine 1.017mg 0.146mg 0%
Leucine 1.838mg 0.292mg 0%
Lysine 1.58mg 0.264mg 0%
Methionine 0.346mg 0.076mg 0%
Phenylalanine 1.245mg 0.161mg 0%
Valine 1.205mg 0.189mg 0%
Histidine 0.641mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
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 ProteinProtein +515.8%
Contains more CarbsCarbs +930%
Contains more FatsFats +171.5%
Contains more WaterWater +575.7%
~equal in Other ~3.37g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -32.3%
Contains more Mono. FatMonounsaturated fat +1958.5%
Contains more Poly. FatPolyunsaturated fat +46.9%

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.