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  6. Cranberry bean raw vs. Watercress

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

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Significant differences between cranberry bean raw and watercress

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, phosphorus, magnesium, and zinc; however, watercress is richer in vitamin A and vitamin C.
  • Cranberry bean raw covers your daily folate needs 149% more than watercress.
  • Watercress has 49 times less fiber than cranberry bean raw. Cranberry bean raw has 24.7g of fiber, while watercress has 0.5g.

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

Infographic

Cranberry bean raw vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +642.9%
Contains more PotassiumPotassium +303.6%
Contains more IronIron +2400%
Contains more CopperCopper +931.2%
Contains more ZincZinc +3200%
Contains more PhosphorusPhosphorus +520%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +277%
Contains more SeleniumSelenium +1311.1%
~equal in Calcium ~120mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +730%
Contains more Vitamin B2Vitamin B2 +77.5%
Contains more Vitamin B3Vitamin B3 +627.5%
Contains more Vitamin B5Vitamin B5 +141.3%
Contains more Vitamin B6Vitamin B6 +139.5%
Contains more FolateFolate +6611.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Watercress DV% diff.
Vitamin K 250µg 208%
Folate 604µg 9µg 149%
Fiber 24.7g 0.5g 97%
Copper 0.794mg 0.077mg 80%
Iron 5mg 0.2mg 60%
Vitamin B1 0.747mg 0.09mg 55%
Vitamin C 0mg 43mg 48%
Phosphorus 372mg 60mg 45%
Protein 23.03g 2.3g 41%
Magnesium 156mg 21mg 32%
Zinc 3.63mg 0.11mg 32%
Potassium 1332mg 330mg 29%
Manganese 0.92mg 0.244mg 29%
Selenium 12.7µg 0.9µg 21%
Carbs 60.05g 1.29g 20%
Vitamin A 0µg 160µg 18%
Calories 335kcal 11kcal 16%
Vitamin B6 0.309mg 0.129mg 14%
Vitamin B5 0.748mg 0.31mg 9%
Vitamin B3 1.455mg 0.2mg 8%
Vitamin E 1mg 7%
Vitamin B2 0.213mg 0.12mg 7%
Polyunsaturated fat 0.527g 0.035g 3%
Fats 1.23g 0.1g 2%
Sodium 6mg 41mg 2%
Choline 9mg 2%
Saturated fat 0.316g 0.027g 1%
Calcium 127mg 120mg 1%
Net carbs 35.35g 0.79g N/A
Sugar 0.2g N/A
Monounsaturated fat 0.106g 0.008g 0%
Tryptophan 0.273mg 0.03mg 0%
Threonine 0.969mg 0.133mg 0%
Isoleucine 1.017mg 0.093mg 0%
Leucine 1.838mg 0.166mg 0%
Lysine 1.58mg 0.134mg 0%
Methionine 0.346mg 0.02mg 0%
Phenylalanine 1.245mg 0.114mg 0%
Valine 1.205mg 0.137mg 0%
Histidine 0.641mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +901.3%
Contains more FatsFats +1130%
Contains more CarbsCarbs +4555%
Contains more OtherOther +175%
Contains more WaterWater +667.6%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1225%
Contains more Poly. FatPolyunsaturated fat +1405.7%
Contains less Sat. FatSaturated fat -91.5%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.