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  6. Cranberry bean raw vs. Raisin

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

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What are the differences between cranberry bean raw and raisins?

  • The amount of folate, fiber, vitamin B1, copper, iron, phosphorus, zinc, magnesium, manganese, and selenium in cranberry bean raw is higher than in raisins.
  • Cranberry bean raw's daily need coverage for folate is 150% more.
  • Raisins contain 21 times less selenium than cranberry bean raw. Cranberry bean raw contains 12.7µg of selenium, while raisins contain 0.6µg.
  • Cranberry bean raw has a lower glycemic index (35) than raisins (64).

We used Beans, cranberry (roman), mature seeds, raw and Raisins, seedless types in this article.

Infographic

Cranberry bean raw vs Raisin 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%
Raisin
Raisin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +154%
Contains more PotassiumPotassium +77.8%
Contains more IronIron +166%
Contains more CopperCopper +149.7%
Contains more ZincZinc +1550%
Contains more PhosphorusPhosphorus +268.3%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +207.7%
Contains more SeleniumSelenium +2016.7%

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%
Raisin
Raisin
4
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin B1Vitamin B1 +604.7%
Contains more Vitamin B2Vitamin B2 +70.4%
Contains more Vitamin B3Vitamin B3 +89.9%
Contains more Vitamin B5Vitamin B5 +687.4%
Contains more Vitamin B6Vitamin B6 +77.6%
Contains more FolateFolate +11980%
Contains more Vitamin CVitamin C +∞%
~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 Raisin DV% diff.
Folate 604µg 5µg 150%
Fiber 24.7g 3.7g 84%
Vitamin B1 0.747mg 0.106mg 53%
Copper 0.794mg 0.318mg 53%
Protein 23.03g 3.07g 40%
Iron 5mg 1.88mg 39%
Phosphorus 372mg 101mg 39%
Fructose 29.68g 37%
Zinc 3.63mg 0.22mg 31%
Magnesium 156mg 32mg 30%
Manganese 0.92mg 0.299mg 27%
Selenium 12.7µg 0.6µg 22%
Potassium 1332mg 749mg 17%
Vitamin B5 0.748mg 0.095mg 13%
Vitamin B6 0.309mg 0.174mg 10%
Calcium 127mg 50mg 8%
Vitamin B2 0.213mg 0.125mg 7%
Carbs 60.05g 79.18g 6%
Vitamin B3 1.455mg 0.766mg 4%
Vitamin K 3.5µg 3%
Polyunsaturated fat 0.527g 0.037g 3%
Vitamin C 0mg 2.3mg 3%
Choline 11.1mg 2%
Calories 335kcal 299kcal 2%
Vitamin E 0.12mg 1%
Fats 1.23g 0.46g 1%
Starch 2.7g 1%
Saturated fat 0.316g 0.058g 1%
Net carbs 35.35g 75.48g N/A
Sugar 59.19g N/A
Sodium 6mg 11mg 0%
Monounsaturated fat 0.106g 0.051g 0%
Tryptophan 0.273mg 0.05mg 0%
Threonine 0.969mg 0.077mg 0%
Isoleucine 1.017mg 0.057mg 0%
Leucine 1.838mg 0.096mg 0%
Lysine 1.58mg 0.084mg 0%
Methionine 0.346mg 0.021mg 0%
Phenylalanine 1.245mg 0.065mg 0%
Valine 1.205mg 0.083mg 0%
Histidine 0.641mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

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
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +650.2%
Contains more FatsFats +167.4%
Contains more OtherOther +77.4%
Contains more CarbsCarbs +31.9%
Contains more WaterWater +24.5%

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +107.8%
Contains more Poly. FatPolyunsaturated fat +1324.3%
Contains less Sat. FatSaturated fat -81.6%

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.