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  6. Cranberry bean raw vs. Taco salad

Cranberry bean raw vs. Taco salad — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and taco salad

  • Taco salad has less folate, copper, vitamin B1, iron, phosphorus, potassium, manganese, magnesium, zinc, and selenium.
  • Cranberry bean raw's daily need coverage for folate is 141% more.
  • Cranberry bean raw has 15 times more vitamin B1 than taco salad. Cranberry bean raw has 0.747mg of vitamin B1, while taco salad has 0.05mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Fast foods, taco salad.

Infographic

Cranberry bean raw vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +30.9%
Contains more PotassiumPotassium +534.3%
Contains more IronIron +334.8%
Contains more CopperCopper +602.7%
Contains more ZincZinc +166.9%
Contains more PhosphorusPhosphorus +416.7%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +450.9%
Contains more SeleniumSelenium +477.3%

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%
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin B1Vitamin B1 +1394%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B6Vitamin B6 +180.9%
Contains more FolateFolate +1338.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.68mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Taco salad DV% diff.
Folate 604µg 42µg 141%
Fiber 24.7g 99%
Copper 0.794mg 0.113mg 76%
Vitamin B1 0.747mg 0.05mg 58%
Iron 5mg 1.15mg 48%
Phosphorus 372mg 72mg 43%
Manganese 0.92mg 0.167mg 33%
Protein 23.03g 6.68g 33%
Potassium 1332mg 210mg 33%
Magnesium 156mg 26mg 31%
Zinc 3.63mg 1.36mg 21%
Selenium 12.7µg 2.2µg 19%
Carbs 60.05g 11.91g 16%
Sodium 6mg 385mg 16%
Vitamin B6 0.309mg 0.11mg 15%
Saturated fat 0.316g 3.446g 14%
Vitamin B12 0µg 0.32µg 13%
Fats 1.23g 7.46g 10%
Calories 335kcal 141kcal 10%
Cholesterol 0mg 22mg 7%
Monounsaturated fat 0.106g 2.606g 6%
Choline 23.3mg 4%
Vitamin B2 0.213mg 0.18mg 3%
Calcium 127mg 97mg 3%
Vitamin C 0mg 1.8mg 2%
Polyunsaturated fat 0.527g 0.883g 2%
Vitamin B5 0.748mg 0.68mg 1%
Vitamin B3 1.455mg 1.24mg 1%
Net carbs 35.35g 11.91g N/A
Tryptophan 0.273mg 0.075mg 0%
Threonine 0.969mg 0.254mg 0%
Isoleucine 1.017mg 0.311mg 0%
Leucine 1.838mg 0.549mg 0%
Lysine 1.58mg 0.486mg 0%
Methionine 0.346mg 0.145mg 0%
Phenylalanine 1.245mg 0.277mg 0%
Valine 1.205mg 0.343mg 0%
Histidine 0.641mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +244.8%
Contains more CarbsCarbs +404.2%
Contains more OtherOther +106.3%
Contains more FatsFats +506.5%
Contains more WaterWater +483.9%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +2358.5%
Contains more Poly. FatPolyunsaturated fat +67.6%

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

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.