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  6. Cranberry bean raw vs. Surimi

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

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How are cranberry bean raw and surimi different?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, manganese, potassium, and zinc; however, surimi is richer in vitamin B12 and selenium.
  • Cranberry bean raw covers your daily need for folate, 151% more than surimi.
  • Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of cranberry bean raw is 35.

Beans, cranberry (roman), mature seeds, raw and Fish, surimi types were used in this article.

Infographic

Cranberry bean raw vs Surimi 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%
Surimi
Surimi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +262.8%
Contains more CalciumCalcium +1311.1%
Contains more PotassiumPotassium +1089.3%
Contains more IronIron +1823.1%
Contains more CopperCopper +2381.3%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +31.9%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +8263.6%
Contains more SeleniumSelenium +121.3%

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%
Surimi
Surimi
4
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin B1Vitamin B1 +3635%
Contains more Vitamin B2Vitamin B2 +914.3%
Contains more Vitamin B3Vitamin B3 +561.4%
Contains more Vitamin B5Vitamin B5 +968.6%
Contains more Vitamin B6Vitamin B6 +930%
Contains more FolateFolate +30100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Surimi DV% diff.
Folate 604µg 2µg 151%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.032mg 85%
Vitamin B12 0µg 1.6µg 67%
Vitamin B1 0.747mg 0.02mg 61%
Iron 5mg 0.26mg 59%
Manganese 0.92mg 0.011mg 40%
Potassium 1332mg 112mg 36%
Zinc 3.63mg 0.33mg 30%
Selenium 12.7µg 28.1µg 28%
Magnesium 156mg 43mg 27%
Vitamin B6 0.309mg 0.03mg 21%
Carbs 60.05g 6.85g 18%
Protein 23.03g 15.18g 16%
Vitamin B2 0.213mg 0.021mg 15%
Vitamin B5 0.748mg 0.07mg 14%
Phosphorus 372mg 282mg 13%
Calcium 127mg 9mg 12%
Calories 335kcal 99kcal 12%
Cholesterol 0mg 30mg 10%
Vitamin B3 1.455mg 0.22mg 8%
Sodium 6mg 143mg 6%
Vitamin E 0.63mg 4%
Vitamin A 0µg 20µg 2%
Fats 1.23g 0.9g 1%
Saturated fat 0.316g 0.191g 1%
Polyunsaturated fat 0.527g 0.443g 1%
Net carbs 35.35g 6.85g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.106g 0.149g 0%
Tryptophan 0.273mg 0.092mg 0%
Threonine 0.969mg 0.734mg 0%
Isoleucine 1.017mg 0.709mg 0%
Leucine 1.838mg 1.202mg 0%
Lysine 1.58mg 1.387mg 0%
Methionine 0.346mg 0.515mg 0%
Phenylalanine 1.245mg 0.595mg 0%
Valine 1.205mg 0.77mg 0%
Histidine 0.641mg 0.35mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - DPA 0.014g N/A

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
Surimi
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +51.7%
Contains more FatsFats +36.7%
Contains more CarbsCarbs +776.6%
Contains more OtherOther +352.1%
Contains more WaterWater +516.1%

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Poly. FatPolyunsaturated fat +19%
Contains less Sat. FatSaturated fat -39.6%
Contains more Mono. FatMonounsaturated fat +40.6%

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.