Cranberry bean raw vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between cranberry bean raw and wheat
- Cranberry bean raw is higher in folate, vitamin B1, copper, potassium, iron, and calcium, yet wheat is higher in selenium, manganese, vitamin B3, and phosphorus.
- Cranberry bean raw covers your daily folate needs 140% more than wheat .
- Cranberry bean raw contains 4 times more calcium than wheat . While cranberry bean raw contains 127mg of calcium, wheat contains only 34mg.
- The glycemic index of cranberry bean raw is lower.
Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Wheat, durum.
Infographic
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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.
| Contains more CalciumCalcium | +273.5% |
| Contains more PotassiumPotassium | +209% |
| Contains more IronIron | +42% |
| Contains more CopperCopper | +43.6% |
| Contains more ZincZinc | +14.6% |
| Contains more PhosphorusPhosphorus | +36.6% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +227.4% |
| Contains more SeleniumSelenium | +603.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +78.3% |
| Contains more Vitamin B2Vitamin B2 | +76% |
| Contains more FolateFolate | +1304.7% |
| Contains more Vitamin B3Vitamin B3 | +363.1% |
| Contains more Vitamin B5Vitamin B5 | +25% |
| Contains more Vitamin B6Vitamin B6 | +35.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 604µg | 43µg | 140% |
| Selenium | 12.7µg | 89.4µg | 139% |
| Fiber | 24.7g | 99% | |
| Manganese | 0.92mg | 3.012mg | 91% |
| Vitamin B3 | 1.455mg | 6.738mg | 33% |
| Vitamin B1 | 0.747mg | 0.419mg | 27% |
| Potassium | 1332mg | 431mg | 27% |
| Copper | 0.794mg | 0.553mg | 27% |
| Protein | 23.03g | 13.68g | 19% |
| Iron | 5mg | 3.52mg | 19% |
| Phosphorus | 372mg | 508mg | 19% |
| Calcium | 127mg | 34mg | 9% |
| Vitamin B6 | 0.309mg | 0.419mg | 8% |
| Vitamin B2 | 0.213mg | 0.121mg | 7% |
| Zinc | 3.63mg | 4.16mg | 5% |
| Carbs | 60.05g | 71.13g | 4% |
| Vitamin B5 | 0.748mg | 0.935mg | 4% |
| Magnesium | 156mg | 144mg | 3% |
| Polyunsaturated fat | 0.527g | 0.978g | 3% |
| Fats | 1.23g | 2.47g | 2% |
| Monounsaturated fat | 0.106g | 0.344g | 1% |
| Saturated fat | 0.316g | 0.454g | 1% |
| Calories | 335kcal | 339kcal | 0% |
| Net carbs | 35.35g | 71.13g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Tryptophan | 0.273mg | 0.176mg | 0% |
| Threonine | 0.969mg | 0.366mg | 0% |
| Isoleucine | 1.017mg | 0.533mg | 0% |
| Leucine | 1.838mg | 0.934mg | 0% |
| Lysine | 1.58mg | 0.303mg | 0% |
| Methionine | 0.346mg | 0.221mg | 0% |
| Phenylalanine | 1.245mg | 0.681mg | 0% |
| Valine | 1.205mg | 0.594mg | 0% |
| Histidine | 0.641mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more ProteinProtein | +68.3% |
| Contains more WaterWater | +13.3% |
| Contains more OtherOther | +85.4% |
| Contains more FatsFats | +100.8% |
| Contains more CarbsCarbs | +18.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains less Sat. FatSaturated fat | -30.4% |
| Contains more Mono. FatMonounsaturated fat | +224.5% |
| Contains more Poly. FatPolyunsaturated fat | +85.6% |