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  6. Cranberry bean raw vs. Seed

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

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A recap on differences between Cranberry bean raw and Seed

  • Cranberry bean raw is higher in Folate, and Potassium, yet Seed is higher in Manganese, Selenium, Phosphorus, Calcium, Vitamin B3, Magnesium, Fiber, and Iron.
  • Cranberry bean raw covers your daily Folate needs 139% more than Seed.
  • Cranberry bean raw contains 3 times more Potassium than Seed. While Cranberry bean raw contains 1332mg of Potassium, Seed contains only 407mg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Cranberry bean raw vs Seed 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
2
:
8
Seed
Seed
Contains more Potassium +227.3%
Contains less Sodium -62.5%
Contains more Calcium +396.9%
Contains more Iron +54.4%
Contains more Magnesium +114.7%
Contains more Phosphorus +131.2%
Contains more Zinc +26.2%
Contains more Copper +16.4%
Contains more Manganese +196%
Contains more Selenium +334.6%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +227.3%
Contains less Sodium -62.5%
Contains more Calcium +396.9%
Contains more Iron +54.4%
Contains more Magnesium +114.7%
Contains more Phosphorus +131.2%
Contains more Zinc +26.2%
Contains more Copper +16.4%
Contains more Manganese +196%
Contains more Selenium +334.6%

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
6
:
4
Seed
Seed
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +25.3%
Contains more Folate +1132.7%
Contains more Vitamin A +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +506.9%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +25.3%
Contains more Folate +1132.7%
Contains more Vitamin A +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +506.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
3
:
2
Seed
Seed
Contains more Protein +39.2%
Contains more Carbs +42.6%
Contains more Water +113.6%
Contains more Fats +2399.2%
Contains more Other +45.5%
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +39.2%
Contains more Carbs +42.6%
Contains more Water +113.6%
Contains more Fats +2399.2%
Contains more Other +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Seed
Seed
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +2078.3%
Contains more Polyunsaturated fat +4390.5%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +2078.3%
Contains more Polyunsaturated fat +4390.5%

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 Seed
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Seed Opinion
Net carbs 35.35g 7.72g Cranberry bean raw
Protein 23.03g 16.54g Cranberry bean raw
Fats 1.23g 30.74g Seed
Carbs 60.05g 42.12g Cranberry bean raw
Calories 335kcal 486kcal Seed
Fiber 24.7g 34.4g Seed
Calcium 127mg 631mg Seed
Iron 5mg 7.72mg Seed
Magnesium 156mg 335mg Seed
Phosphorus 372mg 860mg Seed
Potassium 1332mg 407mg Cranberry bean raw
Sodium 6mg 16mg Cranberry bean raw
Zinc 3.63mg 4.58mg Seed
Copper 0.794mg 0.924mg Seed
Manganese 0.92mg 2.723mg Seed
Selenium 12.7µg 55.2µg Seed
Vitamin A 2IU 54IU Seed
Vitamin E 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.747mg 0.62mg Cranberry bean raw
Vitamin B2 0.213mg 0.17mg Cranberry bean raw
Vitamin B3 1.455mg 8.83mg Seed
Vitamin B5 0.748mg Cranberry bean raw
Vitamin B6 0.309mg Cranberry bean raw
Folate 604µg 49µg Cranberry bean raw
Tryptophan 0.273mg 0.436mg Seed
Threonine 0.969mg 0.709mg Cranberry bean raw
Isoleucine 1.017mg 0.801mg Cranberry bean raw
Leucine 1.838mg 1.371mg Cranberry bean raw
Lysine 1.58mg 0.97mg Cranberry bean raw
Methionine 0.346mg 0.588mg Seed
Phenylalanine 1.245mg 1.016mg Cranberry bean raw
Valine 1.205mg 0.95mg Cranberry bean raw
Histidine 0.641mg 0.531mg Cranberry bean raw
Trans Fat 0g 0.14g Cranberry bean raw
Saturated Fat 0.316g 3.33g Cranberry bean raw
Monounsaturated Fat 0.106g 2.309g Seed
Polyunsaturated fat 0.527g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Seed
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
35%
Seed
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
221%
Seed

Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.014g)
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 vitamins?
?
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.