Cranberry bean raw vs. Pita — In-Depth Nutrition Comparison
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Important differences between cranberry bean raw and pita
- Pita has less folate, fiber, copper, iron, vitamin B1, phosphorus, potassium, magnesium, and zinc.
- Cranberry bean raw's daily need coverage for folate is 145% more.
- Cranberry bean raw has 11 times more fiber than pita. Cranberry bean raw has 24.7g of fiber, while pita has 2.2g.
- Cranberry bean raw is lower in sodium.
- Pita has a higher glycemic index than cranberry bean raw.
The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Bread, pita, white, unenriched.
Infographic
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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 | +500% |
| Contains more CalciumCalcium | +47.7% |
| Contains more PotassiumPotassium | +1010% |
| Contains more IronIron | +257.1% |
| Contains more CopperCopper | +372.6% |
| Contains more ZincZinc | +332.1% |
| Contains more PhosphorusPhosphorus | +283.5% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +91.3% |
| Contains more SeleniumSelenium | +∞% |
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 | +179.8% |
| Contains more Vitamin B2Vitamin B2 | +119.6% |
| Contains more Vitamin B5Vitamin B5 | +88.4% |
| Contains more Vitamin B6Vitamin B6 | +808.8% |
| Contains more FolateFolate | +2416.7% |
| Contains more Vitamin B3Vitamin B3 | +47.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 604µg | 24µg | 145% |
| Fiber | 24.7g | 2.2g | 90% |
| Copper | 0.794mg | 0.168mg | 70% |
| Iron | 5mg | 1.4mg | 45% |
| Vitamin B1 | 0.747mg | 0.267mg | 40% |
| Phosphorus | 372mg | 97mg | 39% |
| Potassium | 1332mg | 120mg | 36% |
| Magnesium | 156mg | 26mg | 31% |
| Protein | 23.03g | 9.1g | 28% |
| Zinc | 3.63mg | 0.84mg | 25% |
| Sodium | 6mg | 536mg | 23% |
| Selenium | 12.7µg | 23% | |
| Vitamin B6 | 0.309mg | 0.034mg | 21% |
| Manganese | 0.92mg | 0.481mg | 19% |
| Vitamin B2 | 0.213mg | 0.097mg | 9% |
| Vitamin B5 | 0.748mg | 0.397mg | 7% |
| Vitamin B3 | 1.455mg | 2.142mg | 4% |
| Calcium | 127mg | 86mg | 4% |
| Calories | 335kcal | 275kcal | 3% |
| Carbs | 60.05g | 55.7g | 1% |
| Saturated fat | 0.316g | 0.166g | 1% |
| Fats | 1.23g | 1.2g | 0% |
| Net carbs | 35.35g | 53.5g | N/A |
| Monounsaturated fat | 0.106g | 0.105g | 0% |
| Polyunsaturated fat | 0.527g | 0.535g | 0% |
| Tryptophan | 0.273mg | 0.105mg | 0% |
| Threonine | 0.969mg | 0.257mg | 0% |
| Isoleucine | 1.017mg | 0.349mg | 0% |
| Leucine | 1.838mg | 0.634mg | 0% |
| Lysine | 1.58mg | 0.219mg | 0% |
| Methionine | 0.346mg | 0.16mg | 0% |
| Phenylalanine | 1.245mg | 0.446mg | 0% |
| Valine | 1.205mg | 0.394mg | 0% |
| Histidine | 0.641mg | 0.195mg | 0% |
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:
9.1 g
Fats:
1.2 g
Carbs:
55.7 g
Water:
32.1 g
Other:
1.9 g
| Contains more ProteinProtein | +153.1% |
| Contains more OtherOther | +73.7% |
| Contains more WaterWater | +159.1% |
~equal in
Fats
~1.2g
~equal in
Carbs
~55.7g
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
0.166 g
Monounsaturated fat:
Mono. Fat
0.105 g
Polyunsaturated fat:
Poly. Fat
0.535 g
| Contains less Sat. FatSaturated fat | -47.5% |
~equal in
Monounsaturated fat
~0.105g
~equal in
Polyunsaturated fat
~0.535g