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  6. Cranberry bean raw vs. Taro

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

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What are the differences between cranberry bean raw and taro?

  • The amount of folate, fiber, copper, iron, vitamin B1, phosphorus, zinc, magnesium, manganese, and selenium in cranberry bean raw is higher than in taro.
  • Cranberry bean raw's daily need coverage for folate is 146% more.
  • Taro contains 18 times less selenium than cranberry bean raw. Cranberry bean raw contains 12.7µg of selenium, while taro contains 0.7µg.
  • Cranberry bean raw has a lower glycemic index (35) than taro (54).

We used Beans, cranberry (roman), mature seeds, raw and Taro, raw types in this article.

Infographic

Cranberry bean raw vs Taro 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%
Taro
Taro
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +372.7%
Contains more CalciumCalcium +195.3%
Contains more PotassiumPotassium +125.4%
Contains more IronIron +809.1%
Contains more CopperCopper +361.6%
Contains more ZincZinc +1478.3%
Contains more PhosphorusPhosphorus +342.9%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +140.2%
Contains more SeleniumSelenium +1714.3%

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%
Taro
Taro
5
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin B1Vitamin B1 +686.3%
Contains more Vitamin B2Vitamin B2 +752%
Contains more Vitamin B3Vitamin B3 +142.5%
Contains more Vitamin B5Vitamin B5 +146.9%
Contains more FolateFolate +2645.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.283mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Taro DV% diff.
Folate 604µg 22µg 146%
Fiber 24.7g 4.1g 82%
Copper 0.794mg 0.172mg 69%
Iron 5mg 0.55mg 56%
Vitamin B1 0.747mg 0.095mg 54%
Protein 23.03g 1.5g 43%
Phosphorus 372mg 84mg 41%
Zinc 3.63mg 0.23mg 31%
Magnesium 156mg 33mg 29%
Manganese 0.92mg 0.383mg 23%
Selenium 12.7µg 0.7µg 22%
Potassium 1332mg 591mg 22%
Vitamin E 2.38mg 16%
Vitamin B2 0.213mg 0.025mg 14%
Calories 335kcal 112kcal 11%
Carbs 60.05g 26.46g 11%
Vitamin B5 0.748mg 0.303mg 9%
Calcium 127mg 43mg 8%
Vitamin C 0mg 4.5mg 5%
Vitamin B3 1.455mg 0.6mg 5%
Choline 17.3mg 3%
Polyunsaturated fat 0.527g 0.083g 3%
Vitamin B6 0.309mg 0.283mg 2%
Fats 1.23g 0.2g 2%
Saturated fat 0.316g 0.041g 1%
Vitamin K 1µg 1%
Net carbs 35.35g 22.36g N/A
Sugar 0.4g N/A
Sodium 6mg 11mg 0%
Vitamin A 0µg 4µg 0%
Monounsaturated fat 0.106g 0.016g 0%
Tryptophan 0.273mg 0.023mg 0%
Threonine 0.969mg 0.069mg 0%
Isoleucine 1.017mg 0.054mg 0%
Leucine 1.838mg 0.111mg 0%
Lysine 1.58mg 0.067mg 0%
Methionine 0.346mg 0.02mg 0%
Phenylalanine 1.245mg 0.082mg 0%
Valine 1.205mg 0.082mg 0%
Histidine 0.641mg 0.034mg 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
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +1435.3%
Contains more FatsFats +515%
Contains more CarbsCarbs +126.9%
Contains more OtherOther +175%
Contains more WaterWater +470.1%

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
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +562.5%
Contains more Poly. FatPolyunsaturated fat +534.9%
Contains less Sat. FatSaturated fat -87%

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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.