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  6. Cranberry bean raw vs. Flour

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.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of cranberry bean raw is 35.

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.
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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +609.1%
Contains more CalciumCalcium +746.7%
Contains more PotassiumPotassium +1144.9%
Contains more CopperCopper +451.4%
Contains more ZincZinc +418.6%
Contains more PhosphorusPhosphorus +244.4%
Contains more ManganeseManganese +34.9%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +166.9%
~equal in Iron ~4.64mg

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%
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin B5Vitamin B5 +70.8%
Contains more Vitamin B6Vitamin B6 +602.3%
Contains more FolateFolate +230.1%
Contains more Vitamin B2Vitamin B2 +131.9%
Contains more Vitamin B3Vitamin B3 +305.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.785mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Flour DV% diff.
Folate 604µg 183µg 105%
Fiber 24.7g 2.7g 88%
Copper 0.794mg 0.144mg 72%
Selenium 12.7µg 33.9µg 39%
Phosphorus 372mg 108mg 38%
Potassium 1332mg 107mg 36%
Magnesium 156mg 22mg 32%
Vitamin B3 1.455mg 5.904mg 28%
Zinc 3.63mg 0.7mg 27%
Protein 23.03g 10.33g 25%
Vitamin B2 0.213mg 0.494mg 22%
Vitamin B6 0.309mg 0.044mg 20%
Calcium 127mg 15mg 11%
Manganese 0.92mg 0.682mg 10%
Vitamin B5 0.748mg 0.438mg 6%
Iron 5mg 4.64mg 5%
Carbs 60.05g 76.31g 5%
Vitamin B1 0.747mg 0.785mg 3%
Choline 10.4mg 2%
Saturated fat 0.316g 0.155g 1%
Polyunsaturated fat 0.527g 0.413g 1%
Calories 335kcal 364kcal 1%
Fats 1.23g 0.98g 0%
Net carbs 35.35g 73.61g N/A
Sugar 0.27g N/A
Sodium 6mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.106g 0.087g 0%
Tryptophan 0.273mg 0.127mg 0%
Threonine 0.969mg 0.281mg 0%
Isoleucine 1.017mg 0.357mg 0%
Leucine 1.838mg 0.71mg 0%
Lysine 1.58mg 0.228mg 0%
Methionine 0.346mg 0.183mg 0%
Phenylalanine 1.245mg 0.52mg 0%
Valine 1.205mg 0.415mg 0%
Histidine 0.641mg 0.23mg 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
Flour
Flour
1
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 ProteinProtein +122.9%
Contains more FatsFats +25.5%
Contains more OtherOther +617.4%
Contains more CarbsCarbs +27.1%
~equal in Water ~11.92g

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +21.8%
Contains more Poly. FatPolyunsaturated fat +27.6%
Contains less Sat. FatSaturated fat -50.9%

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.