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  6. Cranberry bean raw vs. Safflower

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

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Significant differences between cranberry bean raw and safflower

  • Cranberry bean raw has more folate and potassium; however, safflower is richer in copper, vitamin B6, vitamin B5, manganese, magnesium, phosphorus, and vitamin B1.
  • Cranberry bean raw covers your daily folate needs 111% more than safflower.
  • Safflower has 2 times less potassium than cranberry bean raw. Cranberry bean raw has 1332mg of potassium, while safflower has 687mg.
  • Cranberry bean raw contains less saturated fat.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Seeds, safflower seed kernels, dried.

Infographic

Cranberry bean raw vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +62.8%
Contains more PotassiumPotassium +93.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +126.3%
Contains more CopperCopper +120%
Contains more ZincZinc +39.1%
Contains more PhosphorusPhosphorus +73.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +118.9%
~equal in Iron ~4.9mg

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more FolateFolate +277.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.7%
Contains more Vitamin B2Vitamin B2 +94.8%
Contains more Vitamin B3Vitamin B3 +57%
Contains more Vitamin B5Vitamin B5 +438.8%
Contains more Vitamin B6Vitamin B6 +278.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Safflower DV% diff.
Polyunsaturated fat 0.527g 28.223g 185%
Folate 604µg 160µg 111%
Copper 0.794mg 1.747mg 106%
Fiber 24.7g 99%
Vitamin B5 0.748mg 4.03mg 66%
Vitamin B6 0.309mg 1.17mg 66%
Fats 1.23g 38.45g 57%
Manganese 0.92mg 2.014mg 48%
Magnesium 156mg 353mg 47%
Phosphorus 372mg 644mg 39%
Vitamin B1 0.747mg 1.163mg 35%
Selenium 12.7µg 23%
Potassium 1332mg 687mg 19%
Vitamin B2 0.213mg 0.415mg 16%
Saturated fat 0.316g 3.682g 15%
Protein 23.03g 16.18g 14%
Zinc 3.63mg 5.05mg 13%
Monounsaturated fat 0.106g 4.848g 12%
Calories 335kcal 517kcal 9%
Carbs 60.05g 34.29g 9%
Vitamin B3 1.455mg 2.284mg 5%
Calcium 127mg 78mg 5%
Iron 5mg 4.9mg 1%
Net carbs 35.35g 34.29g N/A
Sodium 6mg 3mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.273mg 0.183mg 0%
Threonine 0.969mg 0.586mg 0%
Isoleucine 1.017mg 0.717mg 0%
Leucine 1.838mg 1.154mg 0%
Lysine 1.58mg 0.534mg 0%
Methionine 0.346mg 0.284mg 0%
Phenylalanine 1.245mg 0.806mg 0%
Valine 1.205mg 1.025mg 0%
Histidine 0.641mg 0.452mg 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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +42.3%
Contains more CarbsCarbs +75.1%
Contains more WaterWater +120.5%
Contains more FatsFats +3026%
Contains more OtherOther +65.5%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +4473.6%
Contains more Poly. FatPolyunsaturated fat +5255.4%

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.