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  6. Cranberry bean raw vs. Puff pastry

Cranberry bean raw vs. Puff pastry — In-Depth Nutrition Comparison

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Significant differences between cranberry bean raw and puff pastry

  • The amount of folate, fiber, copper, phosphorus, potassium, vitamin B1, magnesium, iron, and zinc in cranberry bean raw is higher than in puff pastry.
  • Cranberry bean raw covers your daily folate needs 137% more than puff pastry.
  • Puff pastry has 21 times less potassium than cranberry bean raw. Cranberry bean raw has 1332mg of potassium, while puff pastry has 62mg.
  • Cranberry bean raw contains less saturated fat.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of cranberry bean raw is 35.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Cranberry bean raw vs Puff pastry 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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +875%
Contains more CalciumCalcium +1170%
Contains more PotassiumPotassium +2048.4%
Contains more IronIron +92.3%
Contains more CopperCopper +590.4%
Contains more ZincZinc +572.2%
Contains more PhosphorusPhosphorus +520%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +85.9%
Contains more SeleniumSelenium +92.9%

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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1526.3%
Contains more FolateFolate +998.2%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B3Vitamin B3 +161.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Puff pastry DV% diff.
Polyunsaturated fat 0.527g 22.228g 145%
Folate 604µg 55µg 137%
Fiber 24.7g 1.5g 93%
Copper 0.794mg 0.115mg 75%
Fats 1.23g 38.5g 57%
Phosphorus 372mg 60mg 45%
Potassium 1332mg 62mg 37%
Vitamin B1 0.747mg 0.323mg 35%
Magnesium 156mg 16mg 33%
Protein 23.03g 7.4g 31%
Iron 5mg 2.6mg 30%
Zinc 3.63mg 0.54mg 28%
Saturated fat 0.316g 5.502g 24%
Monounsaturated fat 0.106g 8.828g 22%
Vitamin B6 0.309mg 0.019mg 22%
Selenium 12.7µg 24.5µg 21%
Manganese 0.92mg 0.495mg 18%
Vitamin B3 1.455mg 3.8mg 15%
Vitamin B5 0.748mg 0mg 15%
Vitamin K 16.3µg 14%
Calcium 127mg 10mg 12%
Sodium 6mg 253mg 11%
Calories 335kcal 558kcal 11%
Carbs 60.05g 45.7g 5%
Vitamin E 0.55mg 4%
Vitamin B2 0.213mg 0.258mg 3%
Choline 6.2mg 1%
Net carbs 35.35g 44.2g N/A
Sugar 0.75g N/A
Tryptophan 0.273mg 0.086mg 0%
Threonine 0.969mg 0.198mg 0%
Isoleucine 1.017mg 0.275mg 0%
Leucine 1.838mg 0.514mg 0%
Lysine 1.58mg 0.144mg 0%
Methionine 0.346mg 0.131mg 0%
Phenylalanine 1.245mg 0.367mg 0%
Valine 1.205mg 0.312mg 0%
Histidine 0.641mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +211.2%
Contains more CarbsCarbs +31.4%
Contains more WaterWater +67.4%
Contains more OtherOther +230%
Contains more FatsFats +3030.1%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +8228.3%
Contains more Poly. FatPolyunsaturated fat +4117.8%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.