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  6. Cranberry bean raw vs. Jalapeño

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

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How are cranberry bean raw and jalapeño different?

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, magnesium, and potassium; however, jalapeño is richer in vitamin C.
  • Cranberry bean raw covers your daily need for folate, 144% more than jalapeño.
  • Cranberry bean raw has 20 times more iron than jalapeño. Cranberry bean raw has 5mg of iron, while jalapeño has 0.25mg.

Beans, cranberry (roman), mature seeds, raw and Peppers, jalapeno, raw types were used in this article.

Infographic

Cranberry bean raw vs Jalapeño 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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +940%
Contains more CalciumCalcium +958.3%
Contains more PotassiumPotassium +437.1%
Contains more IronIron +1900%
Contains more CopperCopper +1626.1%
Contains more ZincZinc +2492.9%
Contains more PhosphorusPhosphorus +1330.8%
Contains more ManganeseManganese +848.5%
Contains more SeleniumSelenium +3075%
Contains less SodiumSodium -50%

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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin B1Vitamin B1 +1767.5%
Contains more Vitamin B2Vitamin B2 +204.3%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B5Vitamin B5 +137.5%
Contains more FolateFolate +2137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +35.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Jalapeño DV% diff.
Folate 604µg 27µg 144%
Vitamin C 0mg 118.6mg 132%
Fiber 24.7g 2.8g 88%
Copper 0.794mg 0.046mg 83%
Iron 5mg 0.25mg 59%
Vitamin B1 0.747mg 0.04mg 59%
Phosphorus 372mg 26mg 49%
Protein 23.03g 0.91g 44%
Manganese 0.92mg 0.097mg 36%
Magnesium 156mg 15mg 34%
Zinc 3.63mg 0.14mg 32%
Potassium 1332mg 248mg 32%
Vitamin E 3.58mg 24%
Selenium 12.7µg 0.4µg 22%
Carbs 60.05g 6.5g 18%
Vitamin K 18.5µg 15%
Calories 335kcal 29kcal 15%
Calcium 127mg 12mg 12%
Vitamin B2 0.213mg 0.07mg 11%
Vitamin B5 0.748mg 0.315mg 9%
Vitamin B6 0.309mg 0.419mg 8%
Vitamin A 0µg 54µg 6%
Fructose 2.63g 3%
Polyunsaturated fat 0.527g 0.112g 3%
Vitamin B3 1.455mg 1.28mg 1%
Fats 1.23g 0.37g 1%
Choline 7.5mg 1%
Saturated fat 0.316g 0.092g 1%
Net carbs 35.35g 3.7g N/A
Sugar 4.12g N/A
Sodium 6mg 3mg 0%
Monounsaturated fat 0.106g 0.029g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g N/A

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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +2430.8%
Contains more FatsFats +232.4%
Contains more CarbsCarbs +823.8%
Contains more OtherOther +522.6%
Contains more WaterWater +640%

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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains more Mono. FatMonounsaturated fat +265.5%
Contains more Poly. FatPolyunsaturated fat +370.5%
Contains less Sat. FatSaturated fat -70.9%

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.