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  6. Cranberry bean raw vs. Spread

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

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Important differences between cranberry bean raw and spread

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, and potassium; however, spread has more vitamin B12.
  • Cranberry bean raw's daily need coverage for folate is 151% more.
  • Cranberry bean raw has 124 times more fiber than spread. Cranberry bean raw has 24.7g of fiber, while spread has 0.2g.
  • Cranberry bean raw is lower in sodium.
  • Cranberry bean raw has a higher glycemic index than spread.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Sandwich spread, pork, beef.

Infographic

Cranberry bean raw vs Spread 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%
Spread
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +1850%
Contains more CalciumCalcium +958.3%
Contains more PotassiumPotassium +1110.9%
Contains more IronIron +532.9%
Contains more CopperCopper +510.8%
Contains more ZincZinc +255.9%
Contains more PhosphorusPhosphorus +530.5%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +3438.5%
Contains more SeleniumSelenium +30.9%

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.
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%
Spread
Spread
7
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B1Vitamin B1 +334.3%
Contains more Vitamin B2Vitamin B2 +59%
Contains more Vitamin B5Vitamin B5 +74%
Contains more Vitamin B6Vitamin B6 +157.5%
Contains more FolateFolate +30100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +18.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Spread DV% diff.
Folate 604µg 2µg 151%
Fiber 24.7g 0.2g 98%
Copper 0.794mg 0.13mg 74%
Iron 5mg 0.79mg 53%
Vitamin B1 0.747mg 0.172mg 48%
Vitamin B12 0µg 1.12µg 47%
Phosphorus 372mg 59mg 45%
Sodium 6mg 1013mg 44%
Manganese 0.92mg 0.026mg 39%
Potassium 1332mg 110mg 36%
Magnesium 156mg 8mg 35%
Protein 23.03g 7.66g 31%
Saturated fat 0.316g 5.977g 26%
Fats 1.23g 17.34g 25%
Zinc 3.63mg 1.02mg 24%
Monounsaturated fat 0.106g 7.584g 19%
Carbs 60.05g 11.94g 16%
Vitamin B6 0.309mg 0.12mg 15%
Polyunsaturated fat 0.527g 2.565g 14%
Cholesterol 0mg 38mg 13%
Vitamin E 1.74mg 12%
Calcium 127mg 12mg 12%
Choline 62.3mg 11%
Vitamin B2 0.213mg 0.134mg 6%
Vitamin B5 0.748mg 0.43mg 6%
Calories 335kcal 235kcal 5%
Selenium 12.7µg 9.7µg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin A 0µg 26µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B3 1.455mg 1.73mg 2%
Vitamin K 1.6µg 1%
Net carbs 35.35g 11.74g N/A
Tryptophan 0.273mg 0.082mg 0%
Threonine 0.969mg 0.334mg 0%
Isoleucine 1.017mg 0.334mg 0%
Leucine 1.838mg 0.6mg 0%
Lysine 1.58mg 0.663mg 0%
Methionine 0.346mg 0.196mg 0%
Phenylalanine 1.245mg 0.301mg 0%
Valine 1.205mg 0.356mg 0%
Histidine 0.641mg 0.279mg 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
Spread
Spread
2
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +200.7%
Contains more CarbsCarbs +402.9%
Contains more OtherOther +18.7%
Contains more FatsFats +1309.8%
Contains more WaterWater +386.5%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +7054.7%
Contains more Poly. FatPolyunsaturated fat +386.7%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.