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

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How are Cranberry bean raw and Flax different?

  • Cranberry bean raw is higher in Folate, and Potassium, however, Flax is richer in Vitamin B1, Manganese, Magnesium, Copper, Phosphorus, Selenium, and Calcium.
  • Daily need coverage for Folate from Cranberry bean raw is 129% higher.
  • Cranberry bean raw contains 2 times more Potassium than Flax. While Cranberry bean raw contains 1332mg of Potassium, Flax contains only 813mg.
  • Cranberry bean raw has less Saturated Fat.

Beans, cranberry (roman), mature seeds, raw and Seeds, flaxseed are the varieties used in this article.

Infographic

Cranberry bean raw vs Flax 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.
Contains more Potassium +63.8%
Contains less Sodium -80%
Contains more Calcium +100.8%
Contains more Iron +14.6%
Contains more Magnesium +151.3%
Contains more Phosphorus +72.6%
Contains more Zinc +19.6%
Contains more Copper +53.7%
Contains more Manganese +169.8%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Potassium +63.8%
Contains less Sodium -80%
Contains more Calcium +100.8%
Contains more Iron +14.6%
Contains more Magnesium +151.3%
Contains more Phosphorus +72.6%
Contains more Zinc +19.6%
Contains more Copper +53.7%
Contains more Manganese +169.8%
Contains more Selenium +100%

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.
:
8
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Folate +594.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +120.1%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B5 +31.7%
Contains more Vitamin B6 +53.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Folate +594.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +120.1%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B5 +31.7%
Contains more Vitamin B6 +53.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +25.9%
Contains more Carbs +107.9%
Contains more Water +78%
Contains more Fats +3327.6%
Contains more Other +12.4%
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Protein +25.9%
Contains more Carbs +107.9%
Contains more Water +78%
Contains more Fats +3327.6%
Contains more Other +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +7000.9%
Contains more Polyunsaturated fat +5351.6%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -91.4%
Contains more Monounsaturated Fat +7000.9%
Contains more Polyunsaturated fat +5351.6%

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Flax Opinion
Net carbs 35.35g 1.58g Cranberry bean raw
Protein 23.03g 18.29g Cranberry bean raw
Fats 1.23g 42.16g Flax
Carbs 60.05g 28.88g Cranberry bean raw
Calories 335kcal 534kcal Flax
Sugar 1.55g Cranberry bean raw
Fiber 24.7g 27.3g Flax
Calcium 127mg 255mg Flax
Iron 5mg 5.73mg Flax
Magnesium 156mg 392mg Flax
Phosphorus 372mg 642mg Flax
Potassium 1332mg 813mg Cranberry bean raw
Sodium 6mg 30mg Cranberry bean raw
Zinc 3.63mg 4.34mg Flax
Copper 0.794mg 1.22mg Flax
Manganese 0.92mg 2.482mg Flax
Selenium 12.7µg 25.4µg Flax
Vitamin A 2IU 0IU Cranberry bean raw
Vitamin E 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.747mg 1.644mg Flax
Vitamin B2 0.213mg 0.161mg Cranberry bean raw
Vitamin B3 1.455mg 3.08mg Flax
Vitamin B5 0.748mg 0.985mg Flax
Vitamin B6 0.309mg 0.473mg Flax
Folate 604µg 87µg Cranberry bean raw
Choline 78.7mg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.273mg 0.297mg Flax
Threonine 0.969mg 0.766mg Cranberry bean raw
Isoleucine 1.017mg 0.896mg Cranberry bean raw
Leucine 1.838mg 1.235mg Cranberry bean raw
Lysine 1.58mg 0.862mg Cranberry bean raw
Methionine 0.346mg 0.37mg Flax
Phenylalanine 1.245mg 0.957mg Cranberry bean raw
Valine 1.205mg 1.072mg Cranberry bean raw
Histidine 0.641mg 0.472mg Cranberry bean raw
Saturated Fat 0.316g 3.663g Cranberry bean raw
Monounsaturated Fat 0.106g 7.527g Flax
Polyunsaturated fat 0.527g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Flax
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
64%
Cranberry bean raw
62%
Flax
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.347g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.