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  6. Cranberry bean raw vs. Tamarind

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

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Differences between cranberry bean raw and tamarind

  • Tamarind contains less folate, copper, fiber, phosphorus, zinc, iron, vitamin B1, selenium, potassium, and vitamin B6 than cranberry bean raw.
  • Cranberry bean raw's daily need coverage for folate is 148% higher.
  • Tamarind contains 36 times less zinc than cranberry bean raw. Cranberry bean raw contains 3.63mg of zinc, while tamarind contains 0.1mg.
  • Tamarind has a lower glycemic index. The glycemic index of tamarind is 23, while the glycemic index of cranberry bean raw is 35.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Tamarinds, raw.

Infographic

Cranberry bean raw vs Tamarind 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 66% 22% 55% 105% 29% 2.7% 48% 3.7% 0% 7.1%
Contains more MagnesiumMagnesium +69.6%
Contains more CalciumCalcium +71.6%
Contains more PotassiumPotassium +112.1%
Contains more IronIron +78.6%
Contains more CopperCopper +823.3%
Contains more ZincZinc +3530%
Contains more PhosphorusPhosphorus +229.2%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +876.9%

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 12% 0.67% 2% 0% 107% 35% 36% 8.6% 15% 0% 7% 11% 4.7%
Contains more Vitamin B1Vitamin B1 +74.5%
Contains more Vitamin B2Vitamin B2 +40.1%
Contains more Vitamin B5Vitamin B5 +423.1%
Contains more Vitamin B6Vitamin B6 +368.2%
Contains more FolateFolate +4214.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +33.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Tamarind DV% diff.
Folate 604µg 14µg 148%
Copper 0.794mg 0.086mg 79%
Fiber 24.7g 5.1g 78%
Manganese 0.92mg 40%
Protein 23.03g 2.8g 40%
Phosphorus 372mg 113mg 37%
Zinc 3.63mg 0.1mg 32%
Iron 5mg 2.8mg 28%
Vitamin B1 0.747mg 0.428mg 27%
Potassium 1332mg 628mg 21%
Selenium 12.7µg 1.3µg 21%
Vitamin B6 0.309mg 0.066mg 19%
Magnesium 156mg 92mg 15%
Vitamin B5 0.748mg 0.143mg 12%
Vitamin B2 0.213mg 0.152mg 5%
Calories 335kcal 239kcal 5%
Calcium 127mg 74mg 5%
Vitamin C 0mg 3.5mg 4%
Polyunsaturated fat 0.527g 0.059g 3%
Vitamin B3 1.455mg 1.938mg 3%
Vitamin K 2.8µg 2%
Choline 8.6mg 2%
Sodium 6mg 28mg 1%
Carbs 60.05g 62.5g 1%
Fats 1.23g 0.6g 1%
Vitamin E 0.1mg 1%
Net carbs 35.35g 57.4g N/A
Sugar 38.8g N/A
Vitamin A 0µg 2µg 0%
Saturated fat 0.316g 0.272g 0%
Monounsaturated fat 0.106g 0.181g 0%
Tryptophan 0.273mg 0.018mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0.139mg 0%
Methionine 0.346mg 0.014mg 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
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more ProteinProtein +722.5%
Contains more FatsFats +105%
Contains more OtherOther +22.2%
Contains more WaterWater +153.4%
~equal in Carbs ~62.5g

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
53% 35% 12%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Poly. FatPolyunsaturated fat +793.2%
Contains less Sat. FatSaturated fat -13.9%
Contains more Mono. FatMonounsaturated fat +70.8%

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.