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  6. Cranberry bean raw vs. Pecan

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

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Differences between cranberry bean raw and pecan

  • Cranberry bean raw has more folate, fiber, iron, potassium, selenium, phosphorus, and magnesium, while pecan has more manganese and copper.
  • Pecan's daily need coverage for manganese is 156% higher.
  • Pecan contains 27 times less folate than cranberry bean raw. Cranberry bean raw contains 604µg of folate, while pecan contains 22µg.
  • The amount of saturated fat in cranberry bean raw is lower.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of cranberry bean raw is 35.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Nuts, pecans.

Infographic

Cranberry bean raw vs Pecan 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%
Pecan
Pecan
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +28.9%
Contains more CalciumCalcium +81.4%
Contains more PotassiumPotassium +224.9%
Contains more IronIron +97.6%
Contains more PhosphorusPhosphorus +34.3%
Contains more SeleniumSelenium +234.2%
Contains more CopperCopper +51.1%
Contains more ZincZinc +24.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +389.1%

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%
Pecan
Pecan
6
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin B1Vitamin B1 +13.2%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +24.7%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more FolateFolate +2645.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +15.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Pecan DV% diff.
Manganese 0.92mg 4.5mg 156%
Folate 604µg 22µg 146%
Polyunsaturated fat 0.527g 21.614g 141%
Fats 1.23g 71.97g 109%
Monounsaturated fat 0.106g 40.801g 102%
Fiber 24.7g 9.6g 60%
Copper 0.794mg 1.2mg 45%
Iron 5mg 2.53mg 31%
Protein 23.03g 9.17g 28%
Saturated fat 0.316g 6.18g 27%
Potassium 1332mg 410mg 27%
Calories 335kcal 691kcal 18%
Selenium 12.7µg 3.8µg 16%
Carbs 60.05g 13.86g 15%
Phosphorus 372mg 277mg 14%
Vitamin E 1.4mg 9%
Zinc 3.63mg 4.53mg 8%
Magnesium 156mg 121mg 8%
Vitamin B6 0.309mg 0.21mg 8%
Choline 40.5mg 7%
Vitamin B1 0.747mg 0.66mg 7%
Calcium 127mg 70mg 6%
Vitamin B2 0.213mg 0.13mg 6%
Vitamin K 3.5µg 3%
Vitamin B3 1.455mg 1.167mg 2%
Vitamin B5 0.748mg 0.863mg 2%
Vitamin C 0mg 1.1mg 1%
Net carbs 35.35g 4.26g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Sodium 6mg 0mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.273mg 0.093mg 0%
Threonine 0.969mg 0.306mg 0%
Isoleucine 1.017mg 0.336mg 0%
Leucine 1.838mg 0.598mg 0%
Lysine 1.58mg 0.287mg 0%
Methionine 0.346mg 0.183mg 0%
Phenylalanine 1.245mg 0.426mg 0%
Valine 1.205mg 0.411mg 0%
Histidine 0.641mg 0.262mg 0%
Fructose 0.04g 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
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +151.1%
Contains more CarbsCarbs +333.3%
Contains more WaterWater +252%
Contains more OtherOther +123%
Contains more FatsFats +5751.2%

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
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +38391.5%
Contains more Poly. FatPolyunsaturated fat +4001.3%

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.