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  6. Cranberry bean raw vs. Waffle

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

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What are the main differences between cranberry bean raw and waffle?

  • Cranberry bean raw is richer in folate, copper, vitamin B1, potassium, iron, magnesium, manganese, zinc, and phosphorus, while waffle is higher in selenium.
  • Cranberry bean raw's daily need coverage for folate is 140% higher.
  • Waffle has 13 times less copper than cranberry bean raw. Cranberry bean raw has 0.794mg of copper, while waffle has 0.062mg.
  • Waffle has a higher glycemic index (76) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and Waffles, plain, prepared from recipe types in this comparison.

Infographic

Cranberry bean raw vs Waffle 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%
Waffle
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +721.1%
Contains more PotassiumPotassium +737.7%
Contains more IronIron +116.5%
Contains more CopperCopper +1180.6%
Contains more ZincZinc +433.8%
Contains more PhosphorusPhosphorus +95.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +247.2%
Contains more CalciumCalcium +100.8%
Contains more SeleniumSelenium +263.8%

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%
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin B1Vitamin B1 +184%
Contains more Vitamin B5Vitamin B5 +54.2%
Contains more Vitamin B6Vitamin B6 +451.8%
Contains more FolateFolate +1213%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +62.9%
Contains more Vitamin B3Vitamin B3 +42.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Waffle DV% diff.
Folate 604µg 46µg 140%
Fiber 24.7g 99%
Copper 0.794mg 0.062mg 81%
Selenium 12.7µg 46.2µg 61%
Polyunsaturated fat 0.527g 6.785g 42%
Vitamin B1 0.747mg 0.263mg 40%
Potassium 1332mg 159mg 35%
Iron 5mg 2.31mg 34%
Magnesium 156mg 19mg 33%
Protein 23.03g 7.9g 30%
Manganese 0.92mg 0.265mg 28%
Zinc 3.63mg 0.68mg 27%
Phosphorus 372mg 190mg 26%
Cholesterol 0mg 69mg 23%
Sodium 6mg 511mg 22%
Fats 1.23g 14.1g 20%
Vitamin B6 0.309mg 0.056mg 19%
Calcium 127mg 255mg 13%
Saturated fat 0.316g 2.866g 12%
Vitamin B12 0µg 0.25µg 10%
Vitamin B2 0.213mg 0.347mg 10%
Carbs 60.05g 32.9g 9%
Monounsaturated fat 0.106g 3.521g 9%
Vitamin A 0µg 65µg 7%
Vitamin B5 0.748mg 0.485mg 5%
Vitamin B3 1.455mg 2.073mg 4%
Calories 335kcal 291kcal 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 35.35g 32.9g N/A
Tryptophan 0.273mg 0.099mg 0%
Threonine 0.969mg 0.289mg 0%
Isoleucine 1.017mg 0.362mg 0%
Leucine 1.838mg 0.63mg 0%
Lysine 1.58mg 0.384mg 0%
Methionine 0.346mg 0.179mg 0%
Phenylalanine 1.245mg 0.395mg 0%
Valine 1.205mg 0.409mg 0%
Histidine 0.641mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

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
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +191.5%
Contains more CarbsCarbs +82.5%
Contains more FatsFats +1046.3%
Contains more WaterWater +239%
~equal in Other ~3.1g

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +3221.7%
Contains more Poly. FatPolyunsaturated fat +1187.5%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.