Cranberry bean raw vs. Pilaf — In-Depth Nutrition Comparison
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Differences between cranberry bean raw and pilaf
- Cranberry bean raw has more folate, fiber, copper, potassium, iron, phosphorus, and magnesium, while pilaf has more selenium and vitamin B3.
- Cranberry bean raw's daily need coverage for folate is 98% higher.
- Pilaf contains 21 times less fiber than cranberry bean raw. Cranberry bean raw contains 24.7g of fiber, while pilaf contains 1.2g.
- The amount of sodium in cranberry bean raw is lower.
- Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of pilaf is 60.
The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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.
| Contains more MagnesiumMagnesium | +387.5% |
| Contains more CalciumCalcium | +53% |
| Contains more PotassiumPotassium | +608.5% |
| Contains more IronIron | +104.9% |
| Contains more CopperCopper | +378.3% |
| Contains more ZincZinc | +259.4% |
| Contains more PhosphorusPhosphorus | +141.6% |
| Contains less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +155.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +23.9% |
| Contains more Vitamin B2Vitamin B2 | +144.8% |
| Contains more FolateFolate | +184.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +321.1% |
| Contains more Vitamin B6Vitamin B6 | +29.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +121% |
| Contains more WaterWater | +54.1% |
| Contains more FatsFats | +11.4% |
| Contains more CarbsCarbs | +27.1% |
| Contains more OtherOther | +17% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Poly. FatPolyunsaturated fat | +39.8% |
| Contains more Mono. FatMonounsaturated fat | +251.9% |
~equal in
Saturated fat
~0.307g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 604µg | 212µg | 98% |
| Fiber | 24.7g | 1.2g | 94% |
| Copper | 0.794mg | 0.166mg | 70% |
| Sodium | 6mg | 1303mg | 56% |
| Selenium | 12.7µg | 32.4µg | 36% |
| Potassium | 1332mg | 188mg | 34% |
| Iron | 5mg | 2.44mg | 32% |
| Phosphorus | 372mg | 154mg | 31% |
| Magnesium | 156mg | 32mg | 30% |
| Starch | 71.23g | 29% | |
| Vitamin B3 | 1.455mg | 6.127mg | 29% |
| Protein | 23.03g | 10.42g | 25% |
| Zinc | 3.63mg | 1.01mg | 24% |
| Vitamin B1 | 0.747mg | 0.603mg | 12% |
| Vitamin B2 | 0.213mg | 0.087mg | 10% |
| Vitamin B6 | 0.309mg | 0.4mg | 7% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Carbs | 60.05g | 76.31g | 5% |
| Calcium | 127mg | 83mg | 4% |
| Choline | 17.5mg | 3% | |
| Manganese | 0.92mg | 0.882mg | 2% |
| Polyunsaturated fat | 0.527g | 0.377g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Monounsaturated fat | 0.106g | 0.373g | 1% |
| Calories | 335kcal | 359kcal | 1% |
| Vitamin B5 | 0.748mg | 0.715mg | 1% |
| Fats | 1.23g | 1.37g | 0% |
| Net carbs | 35.35g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.316g | 0.307g | 0% |
| Tryptophan | 0.273mg | 0.086mg | 0% |
| Threonine | 0.969mg | 0.221mg | 0% |
| Isoleucine | 1.017mg | 0.279mg | 0% |
| Leucine | 1.838mg | 0.523mg | 0% |
| Lysine | 1.58mg | 0.189mg | 0% |
| Methionine | 0.346mg | 0.145mg | 0% |
| Phenylalanine | 1.245mg | 0.32mg | 0% |
| Valine | 1.205mg | 0.374mg | 0% |
| Histidine | 0.641mg | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
117%
77%
Comparison summary
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 0.009g)
Which food is cheaper?
Pilaf is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 1297mg)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals