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

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Significant differences between Cranberry bean raw and Flour

  • Cranberry bean raw has more Folate, Fiber, Copper, Phosphorus, Potassium, Magnesium, and Zinc, however, Flour is richer in Selenium, Vitamin B3, and Vitamin B2.
  • Cranberry bean raw covers your daily Folate needs 105% more than Flour.
  • Flour has 12 times less Potassium than Cranberry bean raw. Cranberry bean raw has 1332mg of Potassium, while Flour has 107mg.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Cranberry bean raw vs Flour 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.
Contains more Calcium +746.7%
Contains more Magnesium +609.1%
Contains more Phosphorus +244.4%
Contains more Potassium +1144.9%
Contains more Zinc +418.6%
Contains more Copper +451.4%
Contains more Manganese +34.9%
Contains less Sodium -66.7%
Contains more Selenium +166.9%
Equal in Iron - 4.64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +746.7%
Contains more Magnesium +609.1%
Contains more Phosphorus +244.4%
Contains more Potassium +1144.9%
Contains more Zinc +418.6%
Contains more Copper +451.4%
Contains more Manganese +34.9%
Contains less Sodium -66.7%
Contains more Selenium +166.9%
Equal in Iron - 4.64

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.
:
6
Flour
Contains more Vitamin A +∞%
Contains more Vitamin B5 +70.8%
Contains more Vitamin B6 +602.3%
Contains more Folate +230.1%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +305.8%
Equal in Vitamin B1 - 0.785
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +70.8%
Contains more Vitamin B6 +602.3%
Contains more Folate +230.1%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +305.8%
Equal in Vitamin B1 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +122.9%
Contains more Fats +25.5%
Contains more Other +617.4%
Contains more Carbs +27.1%
Equal in Water - 11.92
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +122.9%
Contains more Fats +25.5%
Contains more Other +617.4%
Contains more Carbs +27.1%
Equal in Water - 11.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +27.6%
Contains less Saturated Fat -50.9%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +21.8%
Contains more Polyunsaturated fat +27.6%
Contains less Saturated Fat -50.9%

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 Flour
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Flour Opinion
Net carbs 35.35g 73.61g Flour
Protein 23.03g 10.33g Cranberry bean raw
Fats 1.23g 0.98g Cranberry bean raw
Carbs 60.05g 76.31g Flour
Calories 335kcal 364kcal Flour
Sugar 0.27g Cranberry bean raw
Fiber 24.7g 2.7g Cranberry bean raw
Calcium 127mg 15mg Cranberry bean raw
Iron 5mg 4.64mg Cranberry bean raw
Magnesium 156mg 22mg Cranberry bean raw
Phosphorus 372mg 108mg Cranberry bean raw
Potassium 1332mg 107mg Cranberry bean raw
Sodium 6mg 2mg Flour
Zinc 3.63mg 0.7mg Cranberry bean raw
Copper 0.794mg 0.144mg Cranberry bean raw
Manganese 0.92mg 0.682mg Cranberry bean raw
Selenium 12.7µg 33.9µg Flour
Vitamin A 2IU 0IU Cranberry bean raw
Vitamin E 0.06mg Flour
Vitamin B1 0.747mg 0.785mg Flour
Vitamin B2 0.213mg 0.494mg Flour
Vitamin B3 1.455mg 5.904mg Flour
Vitamin B5 0.748mg 0.438mg Cranberry bean raw
Vitamin B6 0.309mg 0.044mg Cranberry bean raw
Folate 604µg 183µg Cranberry bean raw
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.273mg 0.127mg Cranberry bean raw
Threonine 0.969mg 0.281mg Cranberry bean raw
Isoleucine 1.017mg 0.357mg Cranberry bean raw
Leucine 1.838mg 0.71mg Cranberry bean raw
Lysine 1.58mg 0.228mg Cranberry bean raw
Methionine 0.346mg 0.183mg Cranberry bean raw
Phenylalanine 1.245mg 0.52mg Cranberry bean raw
Valine 1.205mg 0.415mg Cranberry bean raw
Histidine 0.641mg 0.23mg Cranberry bean raw
Saturated Fat 0.316g 0.155g Flour
Monounsaturated Fat 0.106g 0.087g Cranberry bean raw
Polyunsaturated fat 0.527g 0.413g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Flour
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
64%
Cranberry bean raw
46%
Flour
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
59%
Flour

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.161g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 37)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.