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  6. Cranberry bean raw vs. Rutabagas

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

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The main differences between cranberry bean raw and rutabagas

  • Cranberry bean raw is richer than rutabagas in folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, magnesium, zinc, and potassium.
  • Daily need coverage for folate for cranberry bean raw is 146% higher.
  • Cranberry bean raw contains 25 times more copper than rutabagas. Cranberry bean raw contains 0.794mg of copper, while rutabagas contain 0.032mg.
  • Cranberry bean raw has a lower glycemic index than rutabagas.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Rutabagas, raw.

Infographic

Cranberry bean raw vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +680%
Contains more CalciumCalcium +195.3%
Contains more PotassiumPotassium +336.7%
Contains more IronIron +1036.4%
Contains more CopperCopper +2381.3%
Contains more ZincZinc +1412.5%
Contains more PhosphorusPhosphorus +601.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +602.3%
Contains more SeleniumSelenium +1714.3%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +730%
Contains more Vitamin B2Vitamin B2 +432.5%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more Vitamin B5Vitamin B5 +367.5%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +2776.2%
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 Rutabagas DV% diff.
Folate 604µg 21µg 146%
Fiber 24.7g 2.3g 90%
Copper 0.794mg 0.032mg 85%
Iron 5mg 0.44mg 57%
Vitamin B1 0.747mg 0.09mg 55%
Phosphorus 372mg 53mg 46%
Protein 23.03g 1.08g 44%
Manganese 0.92mg 0.131mg 34%
Magnesium 156mg 20mg 32%
Zinc 3.63mg 0.24mg 31%
Potassium 1332mg 305mg 30%
Vitamin C 0mg 25mg 28%
Selenium 12.7µg 0.7µg 22%
Carbs 60.05g 8.62g 17%
Vitamin B6 0.309mg 0.1mg 16%
Calories 335kcal 37kcal 15%
Vitamin B2 0.213mg 0.04mg 13%
Vitamin B5 0.748mg 0.16mg 12%
Calcium 127mg 43mg 8%
Vitamin B3 1.455mg 0.7mg 5%
Polyunsaturated fat 0.527g 0.088g 3%
Choline 14.1mg 3%
Fructose 1.61g 2%
Fats 1.23g 0.16g 2%
Vitamin E 0.3mg 2%
Saturated fat 0.316g 0.027g 1%
Net carbs 35.35g 6.32g N/A
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 6mg 12mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.106g 0.025g 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +2032.4%
Contains more FatsFats +668.8%
Contains more CarbsCarbs +596.6%
Contains more OtherOther +364.8%
Contains more WaterWater +621.8%

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% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +324%
Contains more Poly. FatPolyunsaturated fat +498.9%
Contains less Sat. FatSaturated fat -91.5%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.