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  6. Cranberry bean raw vs. Potato salad

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

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Summary of differences between cranberry bean raw and potato salad

  • Potato salad has less folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, potassium, and zinc than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 149% more than potato salad.
  • Cranberry bean raw has 19 times more fiber than potato salad. While cranberry bean raw has 24.7g of fiber, potato salad has only 1.3g.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Potato salad, home-prepared.

Infographic

Cranberry bean raw vs Potato salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +940%
Contains more CalciumCalcium +568.4%
Contains more PotassiumPotassium +424.4%
Contains more IronIron +669.2%
Contains more CopperCopper +572.9%
Contains more ZincZinc +1071%
Contains more PhosphorusPhosphorus +615.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +810.9%
Contains more SeleniumSelenium +209.8%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +870.1%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +63.5%
Contains more Vitamin B5Vitamin B5 +40.1%
Contains more Vitamin B6Vitamin B6 +119.1%
Contains more FolateFolate +8528.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Potato salad DV% diff.
Folate 604µg 7µg 149%
Fiber 24.7g 1.3g 94%
Copper 0.794mg 0.118mg 75%
Vitamin B1 0.747mg 0.077mg 56%
Iron 5mg 0.65mg 54%
Phosphorus 372mg 52mg 46%
Protein 23.03g 2.68g 41%
Manganese 0.92mg 0.101mg 36%
Magnesium 156mg 15mg 34%
Potassium 1332mg 254mg 32%
Zinc 3.63mg 0.31mg 30%
Cholesterol 0mg 68mg 23%
Sodium 6mg 529mg 23%
Polyunsaturated fat 0.527g 3.737g 21%
Selenium 12.7µg 4.1µg 16%
Carbs 60.05g 11.17g 16%
Vitamin B6 0.309mg 0.141mg 13%
Vitamin B2 0.213mg 0.06mg 12%
Calcium 127mg 19mg 11%
Vitamin C 0mg 10mg 11%
Fats 1.23g 8.2g 11%
Calories 335kcal 143kcal 10%
Monounsaturated fat 0.106g 2.48g 6%
Saturated fat 0.316g 1.429g 5%
Vitamin B5 0.748mg 0.534mg 4%
Vitamin B3 1.455mg 0.89mg 4%
Vitamin A 0µg 32µg 4%
Net carbs 35.35g 9.87g N/A
Tryptophan 0.273mg 0.042mg 0%
Threonine 0.969mg 0.116mg 0%
Isoleucine 1.017mg 0.141mg 0%
Leucine 1.838mg 0.202mg 0%
Lysine 1.58mg 0.171mg 0%
Methionine 0.346mg 0.066mg 0%
Phenylalanine 1.245mg 0.135mg 0%
Valine 1.205mg 0.172mg 0%
Histidine 0.641mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +759.3%
Contains more CarbsCarbs +437.6%
Contains more OtherOther +69.2%
Contains more FatsFats +566.7%
Contains more WaterWater +513.4%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Mono. FatMonounsaturated fat +2239.6%
Contains more Poly. FatPolyunsaturated fat +609.1%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.