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  6. Cranberry bean raw vs. Raspberry

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

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Differences between cranberry bean raw and raspberries

  • Cranberry bean raw has more folate, copper, fiber, vitamin B1, iron, phosphorus, potassium, magnesium, and zinc, while raspberries have more vitamin C.
  • Cranberry bean raw's daily need coverage for folate is 146% higher.
  • Raspberries contain 23 times less vitamin B1 than cranberry bean raw. Cranberry bean raw contains 0.747mg of vitamin B1, while raspberries contain 0.032mg.

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

Infographic

Cranberry bean raw vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +609.1%
Contains more CalciumCalcium +408%
Contains more PotassiumPotassium +782.1%
Contains more IronIron +624.6%
Contains more CopperCopper +782.2%
Contains more ZincZinc +764.3%
Contains more PhosphorusPhosphorus +1182.8%
Contains more ManganeseManganese +37.3%
Contains more SeleniumSelenium +6250%
Contains less SodiumSodium -83.3%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B1Vitamin B1 +2234.4%
Contains more Vitamin B2Vitamin B2 +460.5%
Contains more Vitamin B3Vitamin B3 +143.3%
Contains more Vitamin B5Vitamin B5 +127.4%
Contains more Vitamin B6Vitamin B6 +461.8%
Contains more FolateFolate +2776.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Raspberry DV% diff.
Folate 604µg 21µg 146%
Copper 0.794mg 0.09mg 78%
Fiber 24.7g 6.5g 73%
Vitamin B1 0.747mg 0.032mg 60%
Iron 5mg 0.69mg 54%
Phosphorus 372mg 29mg 49%
Protein 23.03g 1.2g 44%
Potassium 1332mg 151mg 35%
Magnesium 156mg 22mg 32%
Vitamin C 0mg 26.2mg 29%
Zinc 3.63mg 0.42mg 29%
Selenium 12.7µg 0.2µg 23%
Vitamin B6 0.309mg 0.055mg 20%
Carbs 60.05g 11.94g 16%
Calories 335kcal 52kcal 14%
Vitamin B2 0.213mg 0.038mg 13%
Manganese 0.92mg 0.67mg 11%
Calcium 127mg 25mg 10%
Vitamin B5 0.748mg 0.329mg 8%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Vitamin B3 1.455mg 0.598mg 5%
Fructose 2.35g 3%
Choline 12.3mg 2%
Polyunsaturated fat 0.527g 0.375g 1%
Saturated fat 0.316g 0.019g 1%
Fats 1.23g 0.65g 1%
Net carbs 35.35g 5.44g N/A
Sugar 4.42g N/A
Sodium 6mg 1mg 0%
Vitamin A 0µg 2µg 0%
Monounsaturated fat 0.106g 0.064g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +1819.2%
Contains more FatsFats +89.2%
Contains more CarbsCarbs +402.9%
Contains more OtherOther +617.4%
Contains more WaterWater +592.1%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +65.6%
Contains more Poly. FatPolyunsaturated fat +40.5%
Contains less Sat. FatSaturated fat -94%

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.