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  6. Cranberry bean raw vs. White bread

Cranberry bean raw vs. White bread — In-Depth Nutrition Comparison

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How are cranberry bean raw and white bread different?

  • Cranberry bean raw has more folate, fiber, copper, phosphorus, potassium, magnesium, zinc, and vitamin B1; however, white bread is richer in vitamin B3.
  • Cranberry bean raw covers your daily need for folate, 123% more than white bread.
  • Cranberry bean raw has 11 times more potassium than white bread. Cranberry bean raw has 1332mg of potassium, while white bread has 126mg.
  • Cranberry bean raw contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of cranberry bean raw is 35.

Beans, cranberry (roman), mature seeds, raw and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Cranberry bean raw vs White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +578.3%
Contains more PotassiumPotassium +957.1%
Contains more IronIron +38.5%
Contains more CopperCopper +686.1%
Contains more ZincZinc +390.5%
Contains more PhosphorusPhosphorus +279.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +71.6%
Contains more CalciumCalcium +13.4%
Contains more SeleniumSelenium +73.2%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin B6Vitamin B6 +255.2%
Contains more FolateFolate +444.1%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +228.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +160.2%
Contains more CarbsCarbs +21.5%
Contains more OtherOther +66.7%
Contains more FatsFats +170.7%
Contains more WaterWater +193.9%

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% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +465.1%
Contains more Poly. FatPolyunsaturated fat +204%

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 White bread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 White bread DV% diff.
Folate 604µg 111µg 123%
Fiber 24.7g 2.7g 88%
Copper 0.794mg 0.101mg 77%
Phosphorus 372mg 98mg 39%
Potassium 1332mg 126mg 35%
Magnesium 156mg 23mg 32%
Protein 23.03g 8.85g 28%
Zinc 3.63mg 0.74mg 26%
Vitamin B3 1.455mg 4.78mg 21%
Sodium 6mg 490mg 21%
Vitamin B1 0.747mg 0.533mg 18%
Iron 5mg 3.61mg 17%
Vitamin B6 0.309mg 0.087mg 17%
Manganese 0.92mg 0.536mg 17%
Selenium 12.7µg 22µg 17%
Starch 37.17g 15%
Polyunsaturated fat 0.527g 1.602g 7%
Carbs 60.05g 49.42g 4%
Vitamin B5 0.748mg 0.536mg 4%
Choline 14.6mg 3%
Fructose 2.43g 3%
Calories 335kcal 266kcal 3%
Fats 1.23g 3.33g 3%
Vitamin B2 0.213mg 0.243mg 2%
Calcium 127mg 144mg 2%
Saturated fat 0.316g 0.698g 2%
Monounsaturated fat 0.106g 0.599g 1%
Vitamin E 0.22mg 1%
Net carbs 35.35g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw White bread
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
33%
White bread
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
56%
White bread

Comparison summary

Which food is cheaper?
White bread
White bread is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 484mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 0.382g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 38)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.