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  6. Cranberry bean raw vs. Roe

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

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What are the main differences between cranberry bean raw and roe?

  • Cranberry bean raw is richer in folate, fiber, copper, iron, manganese, and vitamin B1, while roe is higher in vitamin B12, selenium, and vitamin B2.
  • Roe's daily need coverage for vitamin B12 is 481% higher.

We used Beans, cranberry (roman), mature seeds, raw and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Cranberry bean raw vs Roe 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%
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +353.6%
Contains more PotassiumPotassium +370.7%
Contains more IronIron +549.4%
Contains more CopperCopper +520.3%
Contains more ZincZinc +183.6%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +6976.9%
Contains more PhosphorusPhosphorus +38.4%
Contains more SeleniumSelenium +307.1%

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%
Roe
Roe
6
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more Vitamin B6Vitamin B6 +67%
Contains more FolateFolate +556.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +345.5%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Folate 604µg 92µg 128%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.128mg 74%
Selenium 12.7µg 51.7µg 71%
Vitamin B2 0.213mg 0.949mg 57%
Iron 5mg 0.77mg 53%
Vitamin B1 0.747mg 0.277mg 39%
Manganese 0.92mg 0.013mg 39%
Magnesium 156mg 26mg 31%
Potassium 1332mg 283mg 31%
Zinc 3.63mg 1.28mg 21%
Phosphorus 372mg 515mg 20%
Carbs 60.05g 1.92g 19%
Polyunsaturated fat 0.527g 3.404g 19%
Vitamin C 0mg 16.4mg 18%
Fats 1.23g 8.23g 11%
Protein 23.03g 28.62g 11%
Vitamin B6 0.309mg 0.185mg 10%
Vitamin A 0µg 91µg 10%
Calcium 127mg 28mg 10%
Vitamin B5 0.748mg 1.154mg 8%
Saturated fat 0.316g 1.866g 7%
Calories 335kcal 204kcal 7%
Vitamin B3 1.455mg 2.192mg 5%
Sodium 6mg 117mg 5%
Monounsaturated fat 0.106g 2.129g 5%
Net carbs 35.35g 1.92g N/A
Tryptophan 0.273mg 0.375mg 0%
Threonine 0.969mg 1.305mg 0%
Isoleucine 1.017mg 1.465mg 0%
Leucine 1.838mg 2.509mg 0%
Lysine 1.58mg 2.179mg 0%
Methionine 0.346mg 0.71mg 0%
Phenylalanine 1.245mg 1.401mg 0%
Valine 1.205mg 1.676mg 0%
Histidine 0.641mg 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g 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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +3027.6%
Contains more OtherOther +26.9%
Contains more ProteinProtein +24.3%
Contains more FatsFats +569.1%
Contains more WaterWater +373.2%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +1908.5%
Contains more Poly. FatPolyunsaturated fat +545.9%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.