Cranberry bean raw vs. Bran raw — In-Depth Nutrition Comparison
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Important differences between cranberry bean raw and bran raw
- Cranberry bean raw has more folate, copper, fiber, and potassium; however, bran raw has more manganese, selenium, phosphorus, vitamin B1, magnesium, and vitamin B5.
- Bran raw's daily need coverage for manganese is 205% more.
- Cranberry bean raw has 12 times more folate than bran raw. Cranberry bean raw has 604µg of folate, while bran raw has 52µg.
- Bran raw has a higher glycemic index than cranberry bean raw.
The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Oat bran, raw.
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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.
| Contains more CalciumCalcium | +119% |
| Contains more PotassiumPotassium | +135.3% |
| Contains more CopperCopper | +97% |
| Contains more ZincZinc | +16.7% |
| Contains more MagnesiumMagnesium | +50.6% |
| Contains more PhosphorusPhosphorus | +97.3% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +512% |
| Contains more SeleniumSelenium | +255.9% |
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.
| Contains more Vitamin B3Vitamin B3 | +55.8% |
| Contains more Vitamin B6Vitamin B6 | +87.3% |
| Contains more FolateFolate | +1061.5% |
| Contains more Vitamin B1Vitamin B1 | +56.6% |
| Contains more Vitamin B5Vitamin B5 | +99.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.92mg | 5.63mg | 205% |
| Folate | 604µg | 52µg | 138% |
| Selenium | 12.7µg | 45.2µg | 59% |
| Phosphorus | 372mg | 734mg | 52% |
| Copper | 0.794mg | 0.403mg | 43% |
| Fiber | 24.7g | 15.4g | 37% |
| Vitamin B1 | 0.747mg | 1.17mg | 35% |
| Potassium | 1332mg | 566mg | 23% |
| Magnesium | 156mg | 235mg | 19% |
| Polyunsaturated fat | 0.527g | 2.766g | 15% |
| Vitamin B5 | 0.748mg | 1.494mg | 15% |
| Vitamin B6 | 0.309mg | 0.165mg | 11% |
| Protein | 23.03g | 17.3g | 11% |
| Fats | 1.23g | 7.03g | 9% |
| Calcium | 127mg | 58mg | 7% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 0.106g | 2.376g | 6% |
| Zinc | 3.63mg | 3.11mg | 5% |
| Saturated fat | 0.316g | 1.328g | 5% |
| Iron | 5mg | 5.41mg | 5% |
| Calories | 335kcal | 246kcal | 4% |
| Vitamin B3 | 1.455mg | 0.934mg | 3% |
| Vitamin K | 3.2µg | 3% | |
| Carbs | 60.05g | 66.22g | 2% |
| Vitamin B2 | 0.213mg | 0.22mg | 1% |
| Net carbs | 35.35g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 6mg | 4mg | 0% |
| Tryptophan | 0.273mg | 0.335mg | 0% |
| Threonine | 0.969mg | 0.502mg | 0% |
| Isoleucine | 1.017mg | 0.668mg | 0% |
| Leucine | 1.838mg | 1.374mg | 0% |
| Lysine | 1.58mg | 0.76mg | 0% |
| Methionine | 0.346mg | 0.335mg | 0% |
| Phenylalanine | 1.245mg | 0.908mg | 0% |
| Valine | 1.205mg | 0.964mg | 0% |
| Histidine | 0.641mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
| Contains more ProteinProtein | +33.1% |
| Contains more WaterWater | +89.2% |
| Contains more OtherOther | +13.8% |
| Contains more FatsFats | +471.5% |
| Contains more CarbsCarbs | +10.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
| Contains less Sat. FatSaturated fat | -76.2% |
| Contains more Mono. FatMonounsaturated fat | +2141.5% |
| Contains more Poly. FatPolyunsaturated fat | +424.9% |