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  6. Cranberry bean raw vs. Maple syrup

Cranberry bean raw vs. Maple syrup — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and maple syrup

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, phosphorus, potassium, and magnesium; however, maple syrup has more manganese and vitamin B2.
  • Cranberry bean raw's daily need coverage for folate is 151% more.
  • Maple syrup has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Syrups, maple.

Infographic

Cranberry bean raw vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +642.9%
Contains more CalciumCalcium +24.5%
Contains more PotassiumPotassium +528.3%
Contains more IronIron +4445.5%
Contains more CopperCopper +4311.1%
Contains more ZincZinc +146.9%
Contains more PhosphorusPhosphorus +18500%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +2016.7%
Contains more ManganeseManganese +216.1%

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% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin B1Vitamin B1 +1031.8%
Contains more Vitamin B3Vitamin B3 +1696.3%
Contains more Vitamin B5Vitamin B5 +1977.8%
Contains more Vitamin B6Vitamin B6 +15350%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +496.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Maple syrup DV% diff.
Folate 604µg 0µg 151%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.018mg 86%
Manganese 0.92mg 2.908mg 86%
Vitamin B2 0.213mg 1.27mg 81%
Iron 5mg 0.11mg 61%
Vitamin B1 0.747mg 0.066mg 57%
Phosphorus 372mg 2mg 53%
Protein 23.03g 0.04g 46%
Potassium 1332mg 212mg 33%
Magnesium 156mg 21mg 32%
Vitamin B6 0.309mg 0.002mg 24%
Selenium 12.7µg 0.6µg 22%
Zinc 3.63mg 1.47mg 20%
Vitamin B5 0.748mg 0.036mg 14%
Vitamin B3 1.455mg 0.081mg 9%
Calories 335kcal 260kcal 4%
Polyunsaturated fat 0.527g 0.017g 3%
Calcium 127mg 102mg 3%
Carbs 60.05g 67.04g 2%
Fats 1.23g 0.06g 2%
Fructose 0.52g 1%
Saturated fat 0.316g 0.007g 1%
Net carbs 35.35g 67.04g N/A
Sugar 60.46g N/A
Sodium 6mg 12mg 0%
Choline 1.6mg 0%
Monounsaturated fat 0.106g 0.011g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +57475%
Contains more FatsFats +1950%
Contains more OtherOther +602.1%
Contains more CarbsCarbs +11.6%
Contains more WaterWater +161.4%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +863.6%
Contains more Poly. FatPolyunsaturated fat +3000%
Contains less Sat. FatSaturated fat -97.8%

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.