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  6. Cranberry bean raw vs. Swordfish

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

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Significant differences between cranberry bean raw and swordfish

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, and manganese; however, swordfish is richer in vitamin D, selenium, vitamin B1,2 and vitamin B3.
  • Cranberry bean raw covers your daily folate needs 151% more than swordfish.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Fish, swordfish, cooked, dry heat.

Infographic

Cranberry bean raw vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +345.7%
Contains more CalciumCalcium +2016.7%
Contains more PotassiumPotassium +166.9%
Contains more IronIron +1011.1%
Contains more CopperCopper +1626.1%
Contains more ZincZinc +365.4%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +6976.9%
Contains more SeleniumSelenium +439.4%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +739.3%
Contains more Vitamin B2Vitamin B2 +238.1%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more FolateFolate +30100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +536%
Contains more Vitamin B6Vitamin B6 +99%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Swordfish DV% diff.
Folate 604µg 2µg 151%
Selenium 12.7µg 68.5µg 101%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.046mg 83%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Iron 5mg 0.45mg 57%
Vitamin B1 0.747mg 0.089mg 55%
Vitamin B3 1.455mg 9.254mg 49%
Manganese 0.92mg 0.013mg 39%
Magnesium 156mg 35mg 29%
Zinc 3.63mg 0.78mg 26%
Cholesterol 0mg 78mg 26%
Potassium 1332mg 499mg 25%
Vitamin B6 0.309mg 0.615mg 24%
Carbs 60.05g 0g 20%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Calcium 127mg 6mg 12%
Vitamin B2 0.213mg 0.063mg 12%
Phosphorus 372mg 304mg 10%
Fats 1.23g 7.93g 10%
Monounsaturated fat 0.106g 3.544g 9%
Calories 335kcal 172kcal 8%
Saturated fat 0.316g 1.911g 7%
Vitamin B5 0.748mg 0.417mg 7%
Polyunsaturated fat 0.527g 1.368g 6%
Vitamin A 0µg 43µg 5%
Sodium 6mg 97mg 4%
Protein 23.03g 23.45g 1%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.273mg 0.265mg 0%
Threonine 0.969mg 1.035mg 0%
Isoleucine 1.017mg 1.088mg 0%
Leucine 1.838mg 1.919mg 0%
Lysine 1.58mg 2.168mg 0%
Methionine 0.346mg 0.699mg 0%
Phenylalanine 1.245mg 0.922mg 0%
Valine 1.205mg 1.216mg 0%
Histidine 0.641mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +816.7%
Contains more FatsFats +544.7%
Contains more WaterWater +450.9%
~equal in Protein ~23.45g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +3243.4%
Contains more Poly. FatPolyunsaturated fat +159.6%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.