Cranberry bean raw vs. Yam — In-Depth Nutrition Comparison
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Significant differences between cranberry bean raw and yam
- The amount of folate, fiber, copper, iron, vitamin B1, phosphorus, magnesium, zinc, manganese, and selenium in cranberry bean raw is higher than in yam.
- Cranberry bean raw covers your daily folate needs 145% more than yam.
- Yam has 18 times less selenium than cranberry bean raw. Cranberry bean raw has 12.7µg of selenium, while yam has 0.7µg.
- Yam has a higher glycemic index. The glycemic index of yam is 51, 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 Yam, raw.
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 MagnesiumMagnesium | +642.9% |
| Contains more CalciumCalcium | +647.1% |
| Contains more PotassiumPotassium | +63.2% |
| Contains more IronIron | +825.9% |
| Contains more CopperCopper | +346.1% |
| Contains more ZincZinc | +1412.5% |
| Contains more PhosphorusPhosphorus | +576.4% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +131.7% |
| Contains more SeleniumSelenium | +1714.3% |
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 | +567% |
| Contains more Vitamin B2Vitamin B2 | +565.6% |
| Contains more Vitamin B3Vitamin B3 | +163.6% |
| Contains more Vitamin B5Vitamin B5 | +138.2% |
| Contains more FolateFolate | +2526.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
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:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +1405.2% |
| Contains more FatsFats | +623.5% |
| Contains more CarbsCarbs | +115.4% |
| Contains more OtherOther | +302.4% |
| Contains more WaterWater | +461.7% |
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
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +1666.7% |
| Contains more Poly. FatPolyunsaturated fat | +593.4% |
| Contains less Sat. FatSaturated fat | -88.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 604µg | 23µg | 145% |
| Fiber | 24.7g | 4.1g | 82% |
| Copper | 0.794mg | 0.178mg | 68% |
| Iron | 5mg | 0.54mg | 56% |
| Vitamin B1 | 0.747mg | 0.112mg | 53% |
| Phosphorus | 372mg | 55mg | 45% |
| Protein | 23.03g | 1.53g | 43% |
| Magnesium | 156mg | 21mg | 32% |
| Zinc | 3.63mg | 0.24mg | 31% |
| Manganese | 0.92mg | 0.397mg | 23% |
| Selenium | 12.7µg | 0.7µg | 22% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Potassium | 1332mg | 816mg | 15% |
| Vitamin B2 | 0.213mg | 0.032mg | 14% |
| Calories | 335kcal | 118kcal | 11% |
| Calcium | 127mg | 17mg | 11% |
| Carbs | 60.05g | 27.88g | 11% |
| Vitamin B5 | 0.748mg | 0.314mg | 9% |
| Vitamin B3 | 1.455mg | 0.552mg | 6% |
| Choline | 16.5mg | 3% | |
| Polyunsaturated fat | 0.527g | 0.076g | 3% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Fats | 1.23g | 0.17g | 2% |
| Vitamin B6 | 0.309mg | 0.293mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Saturated fat | 0.316g | 0.037g | 1% |
| Net carbs | 35.35g | 23.78g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 6mg | 9mg | 0% |
| Monounsaturated fat | 0.106g | 0.006g | 0% |
| Tryptophan | 0.273mg | 0.012mg | 0% |
| Threonine | 0.969mg | 0.054mg | 0% |
| Isoleucine | 1.017mg | 0.052mg | 0% |
| Leucine | 1.838mg | 0.096mg | 0% |
| Lysine | 1.58mg | 0.059mg | 0% |
| Methionine | 0.346mg | 0.021mg | 0% |
| Phenylalanine | 1.245mg | 0.071mg | 0% |
| Valine | 1.205mg | 0.062mg | 0% |
| Histidine | 0.641mg | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
117%
26%
Comparison summary
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.279g)
Which food is cheaper?
Yam is cheaper (difference - $2.2)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.