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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.
Cranberry bean raw
Cranberry bean raw
4
:
6
Safflower
Safflower
Contains more Calcium +62.8%
Contains more Potassium +93.9%
Contains more Magnesium +126.3%
Contains more Phosphorus +73.1%
Contains less Sodium -50%
Contains more Zinc +39.1%
Contains more Copper +120%
Contains more Manganese +118.9%
Equal in Iron - 4.9
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +62.8%
Contains more Potassium +93.9%
Contains more Magnesium +126.3%
Contains more Phosphorus +73.1%
Contains less Sodium -50%
Contains more Zinc +39.1%
Contains more Copper +120%
Contains more Manganese +118.9%
Equal in Iron - 4.9

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.
Cranberry bean raw
Cranberry bean raw
1
:
6
Safflower
Safflower
Contains more Folate +277.5%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +55.7%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +57%
Contains more Vitamin B5 +438.8%
Contains more Vitamin B6 +278.6%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Folate +277.5%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +55.7%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +57%
Contains more Vitamin B5 +438.8%
Contains more Vitamin B6 +278.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
3
:
2
Safflower
Safflower
Contains more Protein +42.3%
Contains more Carbs +75.1%
Contains more Water +120.5%
Contains more Fats +3026%
Contains more Other +65.5%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Safflower
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 Protein +42.3%
Contains more Carbs +75.1%
Contains more Water +120.5%
Contains more Fats +3026%
Contains more Other +65.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Safflower
Safflower
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +4473.6%
Contains more Polyunsaturated fat +5255.4%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +4473.6%
Contains more Polyunsaturated fat +5255.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Safflower
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Safflower Opinion
Net carbs 35.35g 34.29g Cranberry bean raw
Protein 23.03g 16.18g Cranberry bean raw
Fats 1.23g 38.45g Safflower
Carbs 60.05g 34.29g Cranberry bean raw
Calories 335kcal 517kcal Safflower
Fiber 24.7g Cranberry bean raw
Calcium 127mg 78mg Cranberry bean raw
Iron 5mg 4.9mg Cranberry bean raw
Magnesium 156mg 353mg Safflower
Phosphorus 372mg 644mg Safflower
Potassium 1332mg 687mg Cranberry bean raw
Sodium 6mg 3mg Safflower
Zinc 3.63mg 5.05mg Safflower
Copper 0.794mg 1.747mg Safflower
Manganese 0.92mg 2.014mg Safflower
Selenium 12.7µg Cranberry bean raw
Vitamin A 2IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin B1 0.747mg 1.163mg Safflower
Vitamin B2 0.213mg 0.415mg Safflower
Vitamin B3 1.455mg 2.284mg Safflower
Vitamin B5 0.748mg 4.03mg Safflower
Vitamin B6 0.309mg 1.17mg Safflower
Folate 604µg 160µg Cranberry bean raw
Tryptophan 0.273mg 0.183mg Cranberry bean raw
Threonine 0.969mg 0.586mg Cranberry bean raw
Isoleucine 1.017mg 0.717mg Cranberry bean raw
Leucine 1.838mg 1.154mg Cranberry bean raw
Lysine 1.58mg 0.534mg Cranberry bean raw
Methionine 0.346mg 0.284mg Cranberry bean raw
Phenylalanine 1.245mg 0.806mg Cranberry bean raw
Valine 1.205mg 1.025mg Cranberry bean raw
Histidine 0.641mg 0.452mg Cranberry bean raw
Saturated Fat 0.316g 3.682g Cranberry bean raw
Monounsaturated Fat 0.106g 4.848g Safflower
Polyunsaturated fat 0.527g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
69%
Cranberry bean raw
89%
Safflower
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
178%
Safflower

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 35)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.6)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.366g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.