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  6. Cranberry bean raw vs. Ostrich

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

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A recap on the differences between cranberry bean raw and ostrich

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, manganese, magnesium, and potassium, yet ostrich is higher in vitamin B12, selenium, and vitamin B3.
  • Ostrich covers your daily vitamin B12 needs 260% more than cranberry bean raw.
  • The glycemic index of ostrich is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Ostrich, tip trimmed, cooked.

Infographic

Cranberry bean raw vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +524%
Contains more CalciumCalcium +2016.7%
Contains more PotassiumPotassium +268%
Contains more IronIron +79.2%
Contains more CopperCopper +422.4%
Contains more PhosphorusPhosphorus +48.2%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +4742.1%
Contains more ZincZinc +33.6%
Contains more SeleniumSelenium +195.3%

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% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin B1Vitamin B1 +222%
Contains more FolateFolate +3926.7%
Contains more Vitamin B2Vitamin B2 +37.1%
Contains more Vitamin B3Vitamin B3 +390.9%
Contains more Vitamin B5Vitamin B5 +76.2%
Contains more Vitamin B6Vitamin B6 +76.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Folate 604µg 15µg 147%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.152mg 71%
Selenium 12.7µg 37.5µg 45%
Vitamin B1 0.747mg 0.232mg 43%
Manganese 0.92mg 0.019mg 39%
Vitamin B3 1.455mg 7.143mg 36%
Magnesium 156mg 25mg 31%
Potassium 1332mg 362mg 29%
Iron 5mg 2.79mg 28%
Cholesterol 0mg 85mg 28%
Carbs 60.05g 0g 20%
Vitamin B6 0.309mg 0.545mg 18%
Phosphorus 372mg 251mg 17%
Calcium 127mg 6mg 12%
Zinc 3.63mg 4.85mg 11%
Vitamin B5 0.748mg 1.318mg 11%
Protein 23.03g 28.49g 11%
Calories 335kcal 145kcal 10%
Vitamin B2 0.213mg 0.292mg 6%
Sodium 6mg 80mg 3%
Saturated fat 0.316g 1g 3%
Vitamin E 0.23mg 2%
Fats 1.23g 2.57g 2%
Monounsaturated fat 0.106g 0.97g 2%
Polyunsaturated fat 0.527g 0.44g 1%
Net carbs 35.35g 0g N/A
Tryptophan 0.273mg 0.254mg 0%
Threonine 0.969mg 1.25mg 0%
Isoleucine 1.017mg 1.354mg 0%
Leucine 1.838mg 2.315mg 0%
Lysine 1.58mg 2.516mg 0%
Methionine 0.346mg 0.796mg 0%
Phenylalanine 1.245mg 1.176mg 0%
Valine 1.205mg 1.407mg 0%
Histidine 0.641mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +667.4%
Contains more ProteinProtein +23.7%
Contains more FatsFats +108.9%
Contains more WaterWater +452.9%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -68.4%
Contains more Poly. FatPolyunsaturated fat +19.8%
Contains more Mono. FatMonounsaturated fat +815.1%

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.