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  6. Cranberry bean raw vs. Potato

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

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Differences between Cranberry bean raw and Potato

  • Potato contains less Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Magnesium, Manganese, Zinc, and Potassium than Cranberry bean raw.
  • Cranberry bean raw's daily need coverage for Folate is 147% higher.
  • Potato contains 12 times less Zinc than Cranberry bean raw. Cranberry bean raw contains 3.63mg of Zinc, while Potato contains 0.3mg.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Potatoes, flesh and skin, raw.

Infographic

Cranberry bean raw vs Potato 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.
Cranberry bean raw
Cranberry bean raw
9
:
0
Potato
Potato
Contains more Calcium +958.3%
Contains more Iron +517.3%
Contains more Magnesium +578.3%
Contains more Phosphorus +552.6%
Contains more Potassium +213.4%
Contains more Zinc +1110%
Contains more Copper +621.8%
Contains more Manganese +360%
Contains more Selenium +3075%
Equal in Sodium - 6
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +958.3%
Contains more Iron +517.3%
Contains more Magnesium +578.3%
Contains more Phosphorus +552.6%
Contains more Potassium +213.4%
Contains more Zinc +1110%
Contains more Copper +621.8%
Contains more Manganese +360%
Contains more Selenium +3075%
Equal in Sodium - 6

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.
Cranberry bean raw
Cranberry bean raw
6
:
3
Potato
Potato
Contains more Vitamin B1 +822.2%
Contains more Vitamin B2 +565.6%
Contains more Vitamin B3 +37.1%
Contains more Vitamin B5 +153.6%
Contains more Folate +3926.7%
Contains more Vitamin C +∞%
Equal in Vitamin A - 2
Equal in Vitamin B6 - 0.298
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin B1 +822.2%
Contains more Vitamin B2 +565.6%
Contains more Vitamin B3 +37.1%
Contains more Vitamin B5 +153.6%
Contains more Folate +3926.7%
Contains more Vitamin C +∞%
Equal in Vitamin A - 2
Equal in Vitamin B6 - 0.298

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Potato
Potato
Contains more Protein +1023.4%
Contains more Fats +1266.7%
Contains more Carbs +243.3%
Contains more Other +194.6%
Contains more Water +539.6%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +1023.4%
Contains more Fats +1266.7%
Contains more Carbs +243.3%
Contains more Other +194.6%
Contains more Water +539.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +5200%
Contains more Polyunsaturated fat +1154.8%
Contains less Saturated Fat -92.1%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +5200%
Contains more Polyunsaturated fat +1154.8%
Contains less Saturated Fat -92.1%

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 Potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Potato Opinion
Net carbs 35.35g 15.39g Cranberry bean raw
Protein 23.03g 2.05g Cranberry bean raw
Fats 1.23g 0.09g Cranberry bean raw
Carbs 60.05g 17.49g Cranberry bean raw
Calories 335kcal 77kcal Cranberry bean raw
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g Cranberry bean raw
Fiber 24.7g 2.1g Cranberry bean raw
Calcium 127mg 12mg Cranberry bean raw
Iron 5mg 0.81mg Cranberry bean raw
Magnesium 156mg 23mg Cranberry bean raw
Phosphorus 372mg 57mg Cranberry bean raw
Potassium 1332mg 425mg Cranberry bean raw
Sodium 6mg 6mg
Zinc 3.63mg 0.3mg Cranberry bean raw
Copper 0.794mg 0.11mg Cranberry bean raw
Manganese 0.92mg 0.2mg Cranberry bean raw
Selenium 12.7µg 0.4µg Cranberry bean raw
Vitamin A 2IU 2IU
Vitamin E 0.01mg Potato
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.747mg 0.081mg Cranberry bean raw
Vitamin B2 0.213mg 0.032mg Cranberry bean raw
Vitamin B3 1.455mg 1.061mg Cranberry bean raw
Vitamin B5 0.748mg 0.295mg Cranberry bean raw
Vitamin B6 0.309mg 0.298mg Cranberry bean raw
Folate 604µg 15µg Cranberry bean raw
Vitamin K 2µg Potato
Tryptophan 0.273mg 0.021mg Cranberry bean raw
Threonine 0.969mg 0.067mg Cranberry bean raw
Isoleucine 1.017mg 0.066mg Cranberry bean raw
Leucine 1.838mg 0.098mg Cranberry bean raw
Lysine 1.58mg 0.107mg Cranberry bean raw
Methionine 0.346mg 0.032mg Cranberry bean raw
Phenylalanine 1.245mg 0.081mg Cranberry bean raw
Valine 1.205mg 0.103mg Cranberry bean raw
Histidine 0.641mg 0.035mg Cranberry bean raw
Saturated Fat 0.316g 0.025g Potato
Monounsaturated Fat 0.106g 0.002g Cranberry bean raw
Polyunsaturated fat 0.527g 0.042g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69%
Cranberry bean raw
18%
Potato
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
19%
Potato

Comparison summary

Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.291g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.2)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.