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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
64%
44%
Minerals Daily Need Coverage Score
117%
195%
Comparison summary
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 1.012g)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 2mg)
Which food is cheaper?
Bran raw is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.