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  6. Cranberry bean raw vs. Pea raw

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

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Summary of differences between cranberry bean raw and pea raw

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, phosphorus, potassium, magnesium, and manganese; however, pea raw is higher in vitamin C.
  • Cranberry bean raw covers your daily need for folate, 135% more than pea raw.
  • Cranberry bean raw has 5 times more potassium than pea raw. While cranberry bean raw has 1332mg of potassium, pea raw has only 244mg.
  • The glycemic index of pea raw is higher.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Peas, green, raw.

Infographic

Cranberry bean raw vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +372.7%
Contains more CalciumCalcium +408%
Contains more PotassiumPotassium +445.9%
Contains more IronIron +240.1%
Contains more CopperCopper +351.1%
Contains more ZincZinc +192.7%
Contains more PhosphorusPhosphorus +244.4%
Contains more ManganeseManganese +124.4%
Contains more SeleniumSelenium +605.6%
Contains less SodiumSodium -16.7%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B1Vitamin B1 +180.8%
Contains more Vitamin B2Vitamin B2 +61.4%
Contains more Vitamin B5Vitamin B5 +619.2%
Contains more Vitamin B6Vitamin B6 +82.8%
Contains more FolateFolate +829.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +43.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Pea raw DV% diff.
Folate 604µg 65µg 135%
Fiber 24.7g 5.7g 76%
Copper 0.794mg 0.176mg 69%
Vitamin C 0mg 40mg 44%
Iron 5mg 1.47mg 44%
Vitamin B1 0.747mg 0.266mg 40%
Phosphorus 372mg 108mg 38%
Protein 23.03g 5.42g 35%
Potassium 1332mg 244mg 32%
Magnesium 156mg 33mg 29%
Manganese 0.92mg 0.41mg 22%
Zinc 3.63mg 1.24mg 22%
Vitamin K 24.8µg 21%
Selenium 12.7µg 1.8µg 20%
Carbs 60.05g 14.45g 15%
Vitamin B5 0.748mg 0.104mg 13%
Calories 335kcal 81kcal 13%
Vitamin B6 0.309mg 0.169mg 11%
Calcium 127mg 25mg 10%
Vitamin B2 0.213mg 0.132mg 6%
Choline 28.4mg 5%
Vitamin B3 1.455mg 2.09mg 4%
Vitamin A 0µg 38µg 4%
Polyunsaturated fat 0.527g 0.187g 2%
Vitamin E 0.13mg 1%
Fats 1.23g 0.4g 1%
Saturated fat 0.316g 0.071g 1%
Net carbs 35.35g 8.75g N/A
Sugar 5.67g N/A
Sodium 6mg 5mg 0%
Monounsaturated fat 0.106g 0.035g 0%
Tryptophan 0.273mg 0.037mg 0%
Threonine 0.969mg 0.203mg 0%
Isoleucine 1.017mg 0.195mg 0%
Leucine 1.838mg 0.323mg 0%
Lysine 1.58mg 0.317mg 0%
Methionine 0.346mg 0.082mg 0%
Phenylalanine 1.245mg 0.2mg 0%
Valine 1.205mg 0.235mg 0%
Histidine 0.641mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +324.9%
Contains more FatsFats +207.5%
Contains more CarbsCarbs +315.6%
Contains more OtherOther +279.3%
Contains more WaterWater +536.5%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +202.9%
Contains more Poly. FatPolyunsaturated fat +181.8%
Contains less Sat. FatSaturated fat -77.5%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.