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  6. Cranberry bean raw vs. Piña colada

Cranberry bean raw vs. Piña colada — In-Depth Nutrition Comparison

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What are the main differences between cranberry bean raw and piña colada?

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, phosphorus, potassium, magnesium, zinc, and selenium than piña colada.
  • Cranberry bean raw's daily need coverage for folate is 148% higher.
  • Piña colada has 82 times less fiber than cranberry bean raw. Cranberry bean raw has 24.7g of fiber, while piña colada has 0.3g.
  • Cranberry bean raw has a higher glycemic index (35) than piña colada (15).

We used Beans, cranberry (roman), mature seeds, raw and Alcoholic beverage, pina colada, prepared-from-recipe types in this comparison.

Infographic

Cranberry bean raw vs Piña colada 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.
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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +1850%
Contains more CalciumCalcium +1487.5%
Contains more PotassiumPotassium +1776.1%
Contains more IronIron +2281%
Contains more CopperCopper +905.1%
Contains more ZincZinc +2692.3%
Contains more PhosphorusPhosphorus +5214.3%
Contains more ManganeseManganese +74.2%
Contains more SeleniumSelenium +1714.3%
~equal in Sodium ~6mg

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin B1Vitamin B1 +2475.9%
Contains more Vitamin B2Vitamin B2 +1152.9%
Contains more Vitamin B3Vitamin B3 +1133.1%
Contains more Vitamin B5Vitamin B5 +1126.2%
Contains more Vitamin B6Vitamin B6 +586.7%
Contains more FolateFolate +4933.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Piña colada DV% diff.
Folate 604µg 12µg 148%
Fiber 24.7g 0.3g 98%
Copper 0.794mg 0.079mg 79%
Vitamin B1 0.747mg 0.029mg 60%
Iron 5mg 0.21mg 60%
Phosphorus 372mg 7mg 52%
Protein 23.03g 0.42g 45%
Potassium 1332mg 71mg 37%
Magnesium 156mg 8mg 35%
Zinc 3.63mg 0.13mg 32%
Selenium 12.7µg 0.7µg 22%
Vitamin B6 0.309mg 0.045mg 20%
Manganese 0.92mg 0.528mg 17%
Vitamin B2 0.213mg 0.017mg 15%
Vitamin B5 0.748mg 0.061mg 14%
Carbs 60.05g 22.66g 12%
Calcium 127mg 8mg 12%
Vitamin B3 1.455mg 0.118mg 8%
Calories 335kcal 174kcal 8%
Saturated fat 0.316g 1.636g 6%
Vitamin C 0mg 4.9mg 5%
Polyunsaturated fat 0.527g 0.033g 3%
Fats 1.23g 1.88g 1%
Net carbs 35.35g 22.36g N/A
Sugar 22.33g N/A
Sodium 6mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.106g 0.082g 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%

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
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +5383.3%
Contains more CarbsCarbs +165%
Contains more FatsFats +52.8%
Contains more WaterWater +424.5%
Contains more OtherOther +204.5%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -80.7%
Contains more Mono. FatMonounsaturated fat +29.3%
Contains more Poly. FatPolyunsaturated fat +1497%

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.