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  6. Cranberry bean raw vs. Wasabi

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

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How are Cranberry bean raw and Wasabi different?

  • Cranberry bean raw is higher in Folate, Copper, Fiber, Vitamin B1, Iron, Phosphorus, Manganese, Potassium, and Magnesium, however, Wasabi is richer in Vitamin C.
  • Daily need coverage for Folate from Cranberry bean raw is 147% higher.
  • Cranberry bean raw contains 6 times more Vitamin B1 than Wasabi. While Cranberry bean raw contains 0.747mg of Vitamin B1, Wasabi contains only 0.131mg.

Beans, cranberry (roman), mature seeds, raw and Wasabi, root, raw are the varieties used in this article.

Infographic

Cranberry bean raw vs Wasabi 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.
Cranberry bean raw
Cranberry bean raw
9
:
1
Wasabi
Wasabi
Contains more Iron +385.4%
Contains more Magnesium +126.1%
Contains more Phosphorus +365%
Contains more Potassium +134.5%
Contains less Sodium -64.7%
Contains more Zinc +124.1%
Contains more Copper +412.3%
Contains more Manganese +135.3%
Equal in Calcium - 128
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Contains more Iron +385.4%
Contains more Magnesium +126.1%
Contains more Phosphorus +365%
Contains more Potassium +134.5%
Contains less Sodium -64.7%
Contains more Zinc +124.1%
Contains more Copper +412.3%
Contains more Manganese +135.3%
Equal in Calcium - 128

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.
Cranberry bean raw
Cranberry bean raw
6
:
2
Wasabi
Wasabi
Contains more Vitamin B1 +470.2%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +95.8%
Contains more Vitamin B5 +268.5%
Contains more Vitamin B6 +12.8%
Contains more Folate +3255.6%
Contains more Vitamin A +1650%
Contains more Vitamin C +∞%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Wasabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
Contains more Vitamin B1 +470.2%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +95.8%
Contains more Vitamin B5 +268.5%
Contains more Vitamin B6 +12.8%
Contains more Folate +3255.6%
Contains more Vitamin A +1650%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Wasabi
Wasabi
Contains more Protein +379.8%
Contains more Fats +95.2%
Contains more Carbs +155.1%
Contains more Other +71.9%
Contains more Water +457.8%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Wasabi
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more Protein +379.8%
Contains more Fats +95.2%
Contains more Carbs +155.1%
Contains more Other +71.9%
Contains more Water +457.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Wasabi
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Wasabi Opinion
Net carbs 35.35g 15.74g Cranberry bean raw
Protein 23.03g 4.8g Cranberry bean raw
Fats 1.23g 0.63g Cranberry bean raw
Carbs 60.05g 23.54g Cranberry bean raw
Calories 335kcal 109kcal Cranberry bean raw
Fiber 24.7g 7.8g Cranberry bean raw
Calcium 127mg 128mg Wasabi
Iron 5mg 1.03mg Cranberry bean raw
Magnesium 156mg 69mg Cranberry bean raw
Phosphorus 372mg 80mg Cranberry bean raw
Potassium 1332mg 568mg Cranberry bean raw
Sodium 6mg 17mg Cranberry bean raw
Zinc 3.63mg 1.62mg Cranberry bean raw
Copper 0.794mg 0.155mg Cranberry bean raw
Manganese 0.92mg 0.391mg Cranberry bean raw
Selenium 12.7µg Cranberry bean raw
Vitamin A 2IU 35IU Wasabi
Vitamin A RAE 0µg 2µg Wasabi
Vitamin C 0mg 41.9mg Wasabi
Vitamin B1 0.747mg 0.131mg Cranberry bean raw
Vitamin B2 0.213mg 0.114mg Cranberry bean raw
Vitamin B3 1.455mg 0.743mg Cranberry bean raw
Vitamin B5 0.748mg 0.203mg Cranberry bean raw
Vitamin B6 0.309mg 0.274mg Cranberry bean raw
Folate 604µg 18µg Cranberry bean raw
Tryptophan 0.273mg Cranberry bean raw
Threonine 0.969mg Cranberry bean raw
Isoleucine 1.017mg Cranberry bean raw
Leucine 1.838mg Cranberry bean raw
Lysine 1.58mg Cranberry bean raw
Methionine 0.346mg Cranberry bean raw
Phenylalanine 1.245mg Cranberry bean raw
Valine 1.205mg Cranberry bean raw
Histidine 0.641mg Cranberry bean raw
Saturated Fat 0.316g Wasabi
Monounsaturated Fat 0.106g Cranberry bean raw
Polyunsaturated fat 0.527g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Wasabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
69%
Cranberry bean raw
25%
Wasabi
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
36%
Wasabi

Comparison summary

Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 0.316g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $0.8)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.