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Cranberry bean raw vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and welsh onion

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, potassium, and magnesium; however, welsh onion has more vitamin C.
  • Cranberry bean raw's daily need coverage for folate is 147% more.
  • Cranberry bean raw has 15 times more vitamin B1 than welsh onion. Cranberry bean raw has 0.747mg of vitamin B1, while welsh onion has 0.05mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Onions, welsh, raw.

Infographic

Cranberry bean raw vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +578.3%
Contains more CalciumCalcium +605.6%
Contains more PotassiumPotassium +528.3%
Contains more IronIron +309.8%
Contains more CopperCopper +1034.3%
Contains more ZincZinc +598.1%
Contains more PhosphorusPhosphorus +659.2%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +571.5%
Contains more SeleniumSelenium +2016.7%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +1394%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +263.8%
Contains more Vitamin B5Vitamin B5 +342.6%
Contains more Vitamin B6Vitamin B6 +329.2%
Contains more FolateFolate +3675%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +1112.1%
Contains more FatsFats +207.5%
Contains more CarbsCarbs +823.8%
Contains more OtherOther +371.4%
Contains more WaterWater +630.4%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +89.3%
Contains more Poly. FatPolyunsaturated fat +237.8%
Contains less Sat. FatSaturated fat -78.8%

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 Welsh onion
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Folate 604µg 16µg 147%
Fiber 24.7g 2.4g 89%
Copper 0.794mg 0.07mg 80%
Vitamin B1 0.747mg 0.05mg 58%
Iron 5mg 1.22mg 47%
Phosphorus 372mg 49mg 46%
Protein 23.03g 1.9g 42%
Manganese 0.92mg 0.137mg 34%
Potassium 1332mg 212mg 33%
Magnesium 156mg 23mg 32%
Vitamin C 0mg 27mg 30%
Zinc 3.63mg 0.52mg 28%
Selenium 12.7µg 0.6µg 22%
Carbs 60.05g 6.5g 18%
Vitamin B6 0.309mg 0.072mg 18%
Calories 335kcal 34kcal 15%
Vitamin B5 0.748mg 0.169mg 12%
Calcium 127mg 18mg 11%
Vitamin B2 0.213mg 0.09mg 9%
Vitamin B3 1.455mg 0.4mg 7%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.527g 0.156g 2%
Fats 1.23g 0.4g 1%
Choline 5.3mg 1%
Saturated fat 0.316g 0.067g 1%
Net carbs 35.35g 4.1g N/A
Sugar 2.18g N/A
Sodium 6mg 17mg 0%
Monounsaturated fat 0.106g 0.056g 0%
Tryptophan 0.273mg 0.021mg 0%
Threonine 0.969mg 0.074mg 0%
Isoleucine 1.017mg 0.081mg 0%
Leucine 1.838mg 0.113mg 0%
Lysine 1.58mg 0.095mg 0%
Methionine 0.346mg 0.021mg 0%
Phenylalanine 1.245mg 0.061mg 0%
Valine 1.205mg 0.084mg 0%
Histidine 0.641mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
64%
Cranberry bean raw
51%
Welsh onion
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
17%
Welsh onion

Comparison summary

Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 0.249g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.2)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.18g)
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 - 4)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.