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  6. Cranberry bean raw vs. Tomatillo

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

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Summary of differences between cranberry bean raw and tomatillos

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, potassium, and zinc; however, tomatillos are higher in manganese.
  • Tomatillos cover your daily need for manganese, 6612% more than cranberry bean raw.
  • Cranberry bean raw has 86 times more folate than tomatillos. While cranberry bean raw has 604µg of folate, tomatillos have only 7µg.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, raw and Tomatillos, raw.

Infographic

Cranberry bean raw vs Tomatillo 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +680%
Contains more CalciumCalcium +1714.3%
Contains more PotassiumPotassium +397%
Contains more IronIron +706.5%
Contains more CopperCopper +905.1%
Contains more ZincZinc +1550%
Contains more PhosphorusPhosphorus +853.8%
Contains more SeleniumSelenium +2440%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +16530.4%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin B1Vitamin B1 +1597.7%
Contains more Vitamin B2Vitamin B2 +508.6%
Contains more Vitamin B5Vitamin B5 +398.7%
Contains more Vitamin B6Vitamin B6 +451.8%
Contains more FolateFolate +8528.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +27.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Tomatillo DV% diff.
Manganese 0.92mg 153mg 6612%
Folate 604µg 7µg 149%
Fiber 24.7g 1.9g 91%
Copper 0.794mg 0.079mg 79%
Vitamin B1 0.747mg 0.044mg 59%
Iron 5mg 0.62mg 55%
Phosphorus 372mg 39mg 48%
Protein 23.03g 0.96g 44%
Magnesium 156mg 20mg 32%
Potassium 1332mg 268mg 31%
Zinc 3.63mg 0.22mg 31%
Selenium 12.7µg 0.5µg 22%
Vitamin B6 0.309mg 0.056mg 19%
Carbs 60.05g 5.84g 18%
Calories 335kcal 32kcal 15%
Vitamin B2 0.213mg 0.035mg 14%
Vitamin C 0mg 11.7mg 13%
Calcium 127mg 7mg 12%
Vitamin B5 0.748mg 0.15mg 12%
Vitamin K 10.1µg 8%
Vitamin E 0.38mg 3%
Vitamin B3 1.455mg 1.85mg 2%
Choline 7.6mg 1%
Polyunsaturated fat 0.527g 0.417g 1%
Vitamin A 0µg 6µg 1%
Saturated fat 0.316g 0.139g 1%
Fats 1.23g 1.02g 0%
Net carbs 35.35g 3.94g N/A
Sugar 3.93g N/A
Sodium 6mg 1mg 0%
Monounsaturated fat 0.106g 0.155g 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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +2299%
Contains more FatsFats +20.6%
Contains more CarbsCarbs +928.3%
Contains more OtherOther +500%
Contains more WaterWater +639.5%

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% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains more Poly. FatPolyunsaturated fat +26.4%
Contains less Sat. FatSaturated fat -56%
Contains more Mono. FatMonounsaturated fat +46.2%

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.