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  6. Cranberry bean raw vs. Sun-dried tomato

Cranberry bean raw vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean raw and Sun-dried tomato

  • Cranberry bean raw is higher in Folate, Fiber, Vitamin B1, Copper, Phosphorus, Iron, Zinc, Manganese, and Magnesium, yet Sun-dried tomato is higher in Vitamin C.
  • Cranberry bean raw covers your daily Folate needs 145% more than Sun-dried tomato.
  • Cranberry bean raw contains 5 times more Zinc than Sun-dried tomato. While Cranberry bean raw contains 3.63mg of Zinc, Sun-dried tomato contains only 0.78mg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Cranberry bean raw vs Sun-dried tomato 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
9
:
1
Sun-dried tomato
Sun-dried tomato
Contains more Calcium +170.2%
Contains more Iron +86.6%
Contains more Magnesium +92.6%
Contains more Phosphorus +167.6%
Contains less Sodium -97.7%
Contains more Zinc +365.4%
Contains more Copper +67.9%
Contains more Manganese +97.4%
Contains more Selenium +323.3%
Contains more Potassium +17.5%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +170.2%
Contains more Iron +86.6%
Contains more Magnesium +92.6%
Contains more Phosphorus +167.6%
Contains less Sodium -97.7%
Contains more Zinc +365.4%
Contains more Copper +67.9%
Contains more Manganese +97.4%
Contains more Selenium +323.3%
Contains more Potassium +17.5%

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
3
:
5
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin B1 +287%
Contains more Vitamin B5 +56.2%
Contains more Folate +2526.1%
Contains more Vitamin A +64200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +79.8%
Contains more Vitamin B3 +149.5%
Equal in Vitamin B6 - 0.319
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%
Sun-dried tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin B1 +287%
Contains more Vitamin B5 +56.2%
Contains more Folate +2526.1%
Contains more Vitamin A +64200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +79.8%
Contains more Vitamin B3 +149.5%
Equal in Vitamin B6 - 0.319

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
3
Sun-dried tomato
Sun-dried tomato
Contains more Protein +355.1%
Contains more Carbs +157.4%
Contains more Fats +1044.7%
Contains more Water +334.5%
Contains more Other +12.1%
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
Sun-dried tomato
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Protein +355.1%
Contains more Carbs +157.4%
Contains more Fats +1044.7%
Contains more Water +334.5%
Contains more Other +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Sun-dried tomato
Sun-dried tomato
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +8072.6%
Contains more Polyunsaturated fat +290.9%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +8072.6%
Contains more Polyunsaturated fat +290.9%

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 Sun-dried tomato
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Sun-dried tomato Opinion
Net carbs 35.35g 17.53g Cranberry bean raw
Protein 23.03g 5.06g Cranberry bean raw
Fats 1.23g 14.08g Sun-dried tomato
Carbs 60.05g 23.33g Cranberry bean raw
Calories 335kcal 213kcal Cranberry bean raw
Fiber 24.7g 5.8g Cranberry bean raw
Calcium 127mg 47mg Cranberry bean raw
Iron 5mg 2.68mg Cranberry bean raw
Magnesium 156mg 81mg Cranberry bean raw
Phosphorus 372mg 139mg Cranberry bean raw
Potassium 1332mg 1565mg Sun-dried tomato
Sodium 6mg 266mg Cranberry bean raw
Zinc 3.63mg 0.78mg Cranberry bean raw
Copper 0.794mg 0.473mg Cranberry bean raw
Manganese 0.92mg 0.466mg Cranberry bean raw
Selenium 12.7µg 3µg Cranberry bean raw
Vitamin A 2IU 1286IU Sun-dried tomato
Vitamin A RAE 0µg 64µg Sun-dried tomato
Vitamin C 0mg 101.8mg Sun-dried tomato
Vitamin B1 0.747mg 0.193mg Cranberry bean raw
Vitamin B2 0.213mg 0.383mg Sun-dried tomato
Vitamin B3 1.455mg 3.63mg Sun-dried tomato
Vitamin B5 0.748mg 0.479mg Cranberry bean raw
Vitamin B6 0.309mg 0.319mg Sun-dried tomato
Folate 604µg 23µg Cranberry bean raw
Tryptophan 0.273mg 0.037mg Cranberry bean raw
Threonine 0.969mg 0.128mg Cranberry bean raw
Isoleucine 1.017mg 0.121mg Cranberry bean raw
Leucine 1.838mg 0.185mg Cranberry bean raw
Lysine 1.58mg 0.186mg Cranberry bean raw
Methionine 0.346mg 0.044mg Cranberry bean raw
Phenylalanine 1.245mg 0.131mg Cranberry bean raw
Valine 1.205mg 0.13mg Cranberry bean raw
Histidine 0.641mg 0.077mg Cranberry bean raw
Saturated Fat 0.316g 1.893g Cranberry bean raw
Monounsaturated Fat 0.106g 8.663g Sun-dried tomato
Polyunsaturated fat 0.527g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Sun-dried tomato
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
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
66%
Sun-dried tomato

Comparison summary

Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 260mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.577g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($2.4)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.