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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, and manganese, yet sun-dried tomato is higher in vitamin C and vitamin A.
  • 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.
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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +92.6%
Contains more CalciumCalcium +170.2%
Contains more IronIron +86.6%
Contains more CopperCopper +67.9%
Contains more ZincZinc +365.4%
Contains more PhosphorusPhosphorus +167.6%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +97.4%
Contains more SeleniumSelenium +323.3%
Contains more PotassiumPotassium +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.
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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin B1Vitamin B1 +287%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more FolateFolate +2526.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +79.8%
Contains more Vitamin B3Vitamin B3 +149.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.319mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Sun-dried tomato DV% diff.
Folate 604µg 23µg 145%
Vitamin C 0mg 101.8mg 113%
Fiber 24.7g 5.8g 76%
Vitamin B1 0.747mg 0.193mg 46%
Protein 23.03g 5.06g 36%
Copper 0.794mg 0.473mg 36%
Phosphorus 372mg 139mg 33%
Iron 5mg 2.68mg 29%
Zinc 3.63mg 0.78mg 26%
Monounsaturated fat 0.106g 8.663g 21%
Fats 1.23g 14.08g 20%
Manganese 0.92mg 0.466mg 20%
Magnesium 156mg 81mg 18%
Selenium 12.7µg 3µg 18%
Vitamin B3 1.455mg 3.63mg 14%
Vitamin B2 0.213mg 0.383mg 13%
Carbs 60.05g 23.33g 12%
Sodium 6mg 266mg 11%
Polyunsaturated fat 0.527g 2.06g 10%
Calcium 127mg 47mg 8%
Vitamin A 0µg 64µg 7%
Potassium 1332mg 1565mg 7%
Saturated fat 0.316g 1.893g 7%
Calories 335kcal 213kcal 6%
Vitamin B5 0.748mg 0.479mg 5%
Vitamin B6 0.309mg 0.319mg 1%
Net carbs 35.35g 17.53g N/A
Tryptophan 0.273mg 0.037mg 0%
Threonine 0.969mg 0.128mg 0%
Isoleucine 1.017mg 0.121mg 0%
Leucine 1.838mg 0.185mg 0%
Lysine 1.58mg 0.186mg 0%
Methionine 0.346mg 0.044mg 0%
Phenylalanine 1.245mg 0.131mg 0%
Valine 1.205mg 0.13mg 0%
Histidine 0.641mg 0.077mg 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
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 ProteinProtein +355.1%
Contains more CarbsCarbs +157.4%
Contains more FatsFats +1044.7%
Contains more WaterWater +334.5%
Contains more OtherOther +12.1%

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +8072.6%
Contains more Poly. FatPolyunsaturated fat +290.9%

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.