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

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Significant differences between Cranberry bean raw and Liver

  • Cranberry bean raw has more Folate, and Fiber, however, Liver is richer in Vitamin B12, Vitamin A, Iron, Vitamin B2, Selenium, Vitamin B5, and Vitamin B3.
  • Liver covers your daily Vitamin B12 needs 778% more than Cranberry bean raw.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Cranberry bean raw vs Liver 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%
Liver
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +1014.3%
Contains more CalciumCalcium +1170%
Contains more PotassiumPotassium +788%
Contains more CopperCopper +25.2%
Contains more PhosphorusPhosphorus +54.4%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +206.7%
Contains more IronIron +258.4%
Contains more ZincZinc +85.1%
Contains more SeleniumSelenium +431.5%

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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Liver
7
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 79% 1080% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin B1Vitamin B1 +189.5%
Contains more FolateFolate +270.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +899750%
Contains more Vitamin B2Vitamin B2 +931%
Contains more Vitamin B3Vitamin B3 +479.7%
Contains more Vitamin B5Vitamin B5 +538.2%
Contains more Vitamin B6Vitamin B6 +84.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +1497.1%
Contains more OtherOther +120%
Contains more ProteinProtein +13%
Contains more FatsFats +257.7%
Contains more WaterWater +419.1%

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
Liver
2
46% 20% 34%
Saturated Fat: Sat. Fat 1.41 g
Monounsaturated Fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated Fat -77.6%
Contains more Mono. FatMonounsaturated Fat +494.3%
Contains more Poly. FatPolyunsaturated fat +99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Liver
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Liver Opinion
Calories 335kcal 165kcal Cranberry bean raw
Protein 23.03g 26.02g Liver
Fats 1.23g 4.4g Liver
Vitamin C 0mg 23.6mg Liver
Net carbs 35.35g 3.76g Cranberry bean raw
Carbs 60.05g 3.76g Cranberry bean raw
Cholesterol 0mg 355mg Cranberry bean raw
Magnesium 156mg 14mg Cranberry bean raw
Calcium 127mg 10mg Cranberry bean raw
Potassium 1332mg 150mg Cranberry bean raw
Iron 5mg 17.92mg Liver
Fiber 24.7g 0g Cranberry bean raw
Copper 0.794mg 0.634mg Cranberry bean raw
Zinc 3.63mg 6.72mg Liver
Phosphorus 372mg 241mg Cranberry bean raw
Sodium 6mg 49mg Cranberry bean raw
Vitamin A 2IU 17997IU Liver
Vitamin A 0µg 5405µg Liver
Manganese 0.92mg 0.3mg Cranberry bean raw
Selenium 12.7µg 67.5µg Liver
Vitamin B1 0.747mg 0.258mg Cranberry bean raw
Vitamin B2 0.213mg 2.196mg Liver
Vitamin B3 1.455mg 8.435mg Liver
Vitamin B5 0.748mg 4.774mg Liver
Vitamin B6 0.309mg 0.57mg Liver
Vitamin B12 0µg 18.67µg Liver
Folate 604µg 163µg Cranberry bean raw
Saturated Fat 0.316g 1.41g Cranberry bean raw
Monounsaturated Fat 0.106g 0.63g Liver
Polyunsaturated fat 0.527g 1.05g Liver
Tryptophan 0.273mg 0.366mg Liver
Threonine 0.969mg 1.107mg Liver
Isoleucine 1.017mg 1.32mg Liver
Leucine 1.838mg 2.319mg Liver
Lysine 1.58mg 2.007mg Liver
Methionine 0.346mg 0.645mg Liver
Phenylalanine 1.245mg 1.274mg Liver
Valine 1.205mg 1.607mg Liver
Histidine 0.641mg 0.708mg Liver
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Liver
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Cranberry bean raw
366%
Liver
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
161%
Liver

Comparison summary

Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 35)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.1)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.094g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.