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  6. Cranberry bean raw vs. Olive

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

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Important differences between cranberry bean raw and olive

  • Olive has less folate, fiber, vitamin B1, copper, phosphorus, manganese, potassium, magnesium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 151% more.
  • Cranberry bean raw has 249 times more vitamin B1 than olive. Cranberry bean raw has 0.747mg of vitamin B1, while olive has 0.003mg.
  • Cranberry bean raw is lower in sodium.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Olives, ripe, canned (small-extra large).

Infographic

Cranberry bean raw vs Olive 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%
Olive
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +3800%
Contains more CalciumCalcium +44.3%
Contains more PotassiumPotassium +16550%
Contains more IronIron +51.5%
Contains more CopperCopper +216.3%
Contains more ZincZinc +1550%
Contains more PhosphorusPhosphorus +12300%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +4500%
Contains more SeleniumSelenium +1311.1%

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%
Olive
Olive
5
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +24800%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +3832.4%
Contains more Vitamin B5Vitamin B5 +4886.7%
Contains more Vitamin B6Vitamin B6 +3333.3%
Contains more FolateFolate +∞%
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 Olive DV% diff.
Folate 604µg 0µg 151%
Fiber 24.7g 3.2g 86%
Vitamin B1 0.747mg 0.003mg 62%
Copper 0.794mg 0.251mg 60%
Phosphorus 372mg 3mg 53%
Protein 23.03g 0.84g 44%
Manganese 0.92mg 0.02mg 39%
Potassium 1332mg 8mg 39%
Magnesium 156mg 4mg 36%
Sodium 6mg 735mg 32%
Zinc 3.63mg 0.22mg 31%
Vitamin B6 0.309mg 0.009mg 23%
Iron 5mg 3.3mg 21%
Selenium 12.7µg 0.9µg 21%
Monounsaturated fat 0.106g 7.888g 19%
Carbs 60.05g 6.26g 18%
Vitamin B2 0.213mg 0mg 16%
Vitamin B5 0.748mg 0.015mg 15%
Fats 1.23g 10.68g 15%
Calories 335kcal 115kcal 11%
Vitamin E 1.65mg 11%
Vitamin B3 1.455mg 0.037mg 9%
Saturated fat 0.316g 1.415g 5%
Calcium 127mg 88mg 4%
Polyunsaturated fat 0.527g 0.911g 3%
Choline 10.3mg 2%
Vitamin A 0µg 20µg 2%
Vitamin K 1.4µg 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 35.35g 3.06g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0.026mg 0%
Isoleucine 1.017mg 0.031mg 0%
Leucine 1.838mg 0.05mg 0%
Lysine 1.58mg 0.032mg 0%
Methionine 0.346mg 0.012mg 0%
Phenylalanine 1.245mg 0.029mg 0%
Valine 1.205mg 0.038mg 0%
Histidine 0.641mg 0.023mg 0%

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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2641.7%
Contains more CarbsCarbs +859.3%
Contains more OtherOther +48%
Contains more FatsFats +768.3%
Contains more WaterWater +545.6%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -77.7%
Contains more Mono. FatMonounsaturated fat +7341.5%
Contains more Poly. FatPolyunsaturated fat +72.9%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.