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  6. Cranberry bean raw vs. Fish sandwich

Cranberry bean raw vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between cranberry bean raw and fish sandwiches

  • Cranberry bean raw is richer than fish sandwiches in folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, zinc, and manganese.
  • Daily need coverage for folate for cranberry bean raw is 140% higher.
  • Cranberry bean raw contains 25 times more fiber than fish sandwiches. Cranberry bean raw contains 24.7g of fiber, while fish sandwiches contain 1g.
  • Cranberry bean raw has a lower glycemic index than fish sandwiches.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Cranberry bean raw vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +524%
Contains more CalciumCalcium +243.2%
Contains more PotassiumPotassium +546.6%
Contains more IronIron +233.3%
Contains more CopperCopper +958.7%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +220.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +248.5%
Contains more SeleniumSelenium +41.7%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin B1Vitamin B1 +255.7%
Contains more Vitamin B2Vitamin B2 +52.1%
Contains more Vitamin B5Vitamin B5 +102.2%
Contains more Vitamin B6Vitamin B6 +341.4%
Contains more FolateFolate +1213%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +47.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Fish sandwich DV% diff.
Folate 604µg 46µg 140%
Fiber 24.7g 1g 95%
Copper 0.794mg 0.075mg 80%
Vitamin B1 0.747mg 0.21mg 45%
Iron 5mg 1.5mg 44%
Polyunsaturated fat 0.527g 6.257g 38%
Phosphorus 372mg 116mg 37%
Potassium 1332mg 206mg 33%
Magnesium 156mg 25mg 31%
Manganese 0.92mg 0.264mg 29%
Zinc 3.63mg 0.49mg 29%
Vitamin B12 0µg 0.68µg 28%
Sodium 6mg 602mg 26%
Protein 23.03g 10.29g 25%
Vitamin B6 0.309mg 0.07mg 18%
Fats 1.23g 12.45g 17%
Cholesterol 0mg 35mg 12%
Vitamin K 13.6µg 11%
Carbs 60.05g 26.69g 11%
Selenium 12.7µg 18µg 10%
Calcium 127mg 37mg 9%
Vitamin B5 0.748mg 0.37mg 8%
Saturated fat 0.316g 1.949g 7%
Monounsaturated fat 0.106g 2.595g 6%
Vitamin B2 0.213mg 0.14mg 6%
Choline 28.9mg 5%
Calories 335kcal 257kcal 4%
Vitamin B3 1.455mg 2.15mg 4%
Vitamin E 0.55mg 4%
Fructose 1.47g 2%
Vitamin C 0mg 1.8mg 2%
Vitamin A 0µg 6µg 1%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 35.35g 25.69g N/A
Sugar 3.53g N/A
Trans fat 0g 0.08g N/A
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%
Omega-3 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +123.8%
Contains more CarbsCarbs +125%
Contains more OtherOther +54.9%
Contains more FatsFats +912.2%
Contains more WaterWater +291%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +2348.1%
Contains more Poly. FatPolyunsaturated fat +1087.3%

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.