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

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How are cranberry bean raw and omelette different?

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, manganese, potassium, and magnesium; however, omelette is richer in vitamin B12.
  • Daily need coverage for folate for cranberry bean raw is 141% higher.
  • Omelette has a lower glycemic index (0) than cranberry bean raw (35).

Beans, cranberry (roman), mature seeds, raw and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

Cranberry bean raw vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +1318.2%
Contains more CalciumCalcium +164.6%
Contains more PotassiumPotassium +1038.5%
Contains more IronIron +237.8%
Contains more CopperCopper +1160.3%
Contains more ZincZinc +233%
Contains more PhosphorusPhosphorus +122.8%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +3733.3%
Contains more SeleniumSelenium +103.1%

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%
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +2097.1%
Contains more Vitamin B3Vitamin B3 +2173.4%
Contains more Vitamin B6Vitamin B6 +116.1%
Contains more FolateFolate +1448.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +81.2%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +117.9%
Contains more CarbsCarbs +9282.8%
Contains more OtherOther +230%
Contains more FatsFats +848%
Contains more WaterWater +514.4%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +4468.9%
Contains more Poly. FatPolyunsaturated fat +414.6%

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 Omelette
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Omelette DV% diff.
Folate 604µg 39µg 141%
Cholesterol 0mg 313mg 104%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.063mg 81%
Vitamin B1 0.747mg 0.034mg 59%
Choline 247.6mg 45%
Iron 5mg 1.48mg 44%
Manganese 0.92mg 0.024mg 39%
Potassium 1332mg 117mg 36%
Magnesium 156mg 11mg 35%
Vitamin B12 0µg 0.76µg 32%
Phosphorus 372mg 167mg 29%
Protein 23.03g 10.57g 25%
Selenium 12.7µg 25.8µg 24%
Zinc 3.63mg 1.09mg 23%
Carbs 60.05g 0.64g 20%
Vitamin A 0µg 172µg 19%
Fats 1.23g 11.66g 16%
Polyunsaturated fat 0.527g 2.712g 15%
Saturated fat 0.316g 3.319g 14%
Vitamin B6 0.309mg 0.143mg 13%
Vitamin B2 0.213mg 0.386mg 13%
Monounsaturated fat 0.106g 4.843g 12%
Vitamin B5 0.748mg 1.289mg 11%
Calories 335kcal 154kcal 9%
Vitamin B3 1.455mg 0.064mg 9%
Vitamin D 0µg 1.7µg 9%
Vitamin E 1.29mg 9%
Vitamin D 0IU 69IU 9%
Calcium 127mg 48mg 8%
Sodium 6mg 155mg 6%
Vitamin K 4.5µg 4%
Net carbs 35.35g 0.64g N/A
Sugar 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.273mg 0.14mg 0%
Threonine 0.969mg 0.467mg 0%
Isoleucine 1.017mg 0.565mg 0%
Leucine 1.838mg 0.913mg 0%
Lysine 1.58mg 0.767mg 0%
Methionine 0.346mg 0.319mg 0%
Phenylalanine 1.245mg 0.572mg 0%
Valine 1.205mg 0.722mg 0%
Histidine 0.641mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
64%
Cranberry bean raw
45%
Omelette
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
37%
Omelette

Comparison summary

Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 35)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1.4)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 149mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 3.003g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.