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  6. Cranberry bean raw vs. Soft serve

Cranberry bean raw vs. Soft serve — In-Depth Nutrition Comparison

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A recap on differences between cranberry bean raw and soft serve

  • Cranberry bean raw is higher than soft serve in folate, fiber, copper, iron, vitamin B1, manganese, phosphorus, magnesium, and potassium.
  • Cranberry bean raw covers your daily folate needs 149% more than soft serve.
  • Cranberry bean raw contains 184 times more manganese than soft serve. While cranberry bean raw contains 0.92mg of manganese, soft serve contains only 0.005mg.
  • The amount of saturated fat in cranberry bean raw is lower.
  • The glycemic index of cranberry bean raw is lower.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Ice cream, soft serve, chocolate.

Infographic

Cranberry bean raw vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +1200%
Contains more PotassiumPotassium +652.5%
Contains more IronIron +2281%
Contains more CopperCopper +2546.7%
Contains more ZincZinc +598.1%
Contains more PhosphorusPhosphorus +220.7%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +18300%
Contains more SeleniumSelenium +323.3%
~equal in Calcium ~131mg

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin B1Vitamin B1 +1424.5%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B3Vitamin B3 +1431.6%
Contains more Vitamin B5Vitamin B5 +47.8%
Contains more Vitamin B6Vitamin B6 +543.8%
Contains more FolateFolate +6611.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Soft serve DV% diff.
Folate 604µg 9µg 149%
Fiber 24.7g 0.7g 96%
Copper 0.794mg 0.03mg 85%
Iron 5mg 0.21mg 60%
Vitamin B1 0.747mg 0.049mg 58%
Manganese 0.92mg 0.005mg 40%
Protein 23.03g 4.1g 38%
Phosphorus 372mg 116mg 37%
Potassium 1332mg 177mg 34%
Magnesium 156mg 12mg 34%
Saturated fat 0.316g 7.46g 32%
Cholesterol 0mg 91mg 30%
Zinc 3.63mg 0.52mg 28%
Vitamin B12 0µg 0.5µg 21%
Vitamin B6 0.309mg 0.048mg 20%
Vitamin A 0µg 162µg 18%
Fats 1.23g 13g 18%
Selenium 12.7µg 3µg 18%
Carbs 60.05g 22.2g 13%
Vitamin B3 1.455mg 0.095mg 9%
Monounsaturated fat 0.106g 3.49g 8%
Calories 335kcal 222kcal 6%
Choline 26mg 5%
Vitamin B5 0.748mg 0.506mg 5%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Vitamin E 0.61mg 4%
Vitamin B2 0.213mg 0.182mg 2%
Sodium 6mg 61mg 2%
Vitamin C 0mg 0.8mg 1%
Caffeine 2mg 1%
Vitamin K 0.9µg 1%
Net carbs 35.35g 21.5g N/A
Calcium 127mg 131mg 0%
Sugar 21.16g N/A
Polyunsaturated fat 0.527g 0.46g 0%
Tryptophan 0.273mg 0.048mg 0%
Threonine 0.969mg 0.169mg 0%
Isoleucine 1.017mg 0.215mg 0%
Leucine 1.838mg 0.353mg 0%
Lysine 1.58mg 0.296mg 0%
Methionine 0.346mg 0.091mg 0%
Phenylalanine 1.245mg 0.176mg 0%
Valine 1.205mg 0.241mg 0%
Histidine 0.641mg 0.099mg 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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +461.7%
Contains more CarbsCarbs +170.5%
Contains more OtherOther +266.7%
Contains more FatsFats +956.9%
Contains more WaterWater +382.6%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +14.6%
Contains more Mono. FatMonounsaturated fat +3192.5%

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.