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  6. Cranberry bean raw vs. Yolk

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

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The main differences between Cranberry bean raw and Yolk

  • Cranberry bean raw is richer in Folate, Fiber, Copper, and Vitamin B1, yet Yolk is richer in Vitamin B12, Selenium, Vitamin B5, and Vitamin A RAE.
  • Daily need coverage for Cholesterol from Yolk is 362% higher.
  • Cranberry bean raw contains less Saturated Fat.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Egg, yolk, raw, fresh.

Infographic

Cranberry bean raw vs Yolk 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.
Cranberry bean raw
Cranberry bean raw
7
:
3
Yolk
Yolk
Contains more Iron +83.2%
Contains more Magnesium +3020%
Contains more Potassium +1122%
Contains less Sodium -87.5%
Contains more Zinc +57.8%
Contains more Copper +931.2%
Contains more Manganese +1572.7%
Contains more Selenium +340.9%
Equal in Calcium - 129
Equal in Phosphorus - 390
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Iron +83.2%
Contains more Magnesium +3020%
Contains more Potassium +1122%
Contains less Sodium -87.5%
Contains more Zinc +57.8%
Contains more Copper +931.2%
Contains more Manganese +1572.7%
Contains more Selenium +340.9%
Equal in Calcium - 129
Equal in Phosphorus - 390

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.
Cranberry bean raw
Cranberry bean raw
3
:
8
Yolk
Yolk
Contains more Vitamin B1 +324.4%
Contains more Vitamin B3 +5962.5%
Contains more Folate +313.7%
Contains more Vitamin A +72000%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +147.9%
Contains more Vitamin B5 +299.7%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +∞%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin B1 +324.4%
Contains more Vitamin B3 +5962.5%
Contains more Folate +313.7%
Contains more Vitamin A +72000%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +147.9%
Contains more Vitamin B5 +299.7%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
3
:
2
Yolk
Yolk
Contains more Protein +45.2%
Contains more Carbs +1572.7%
Contains more Other +94.1%
Contains more Fats +2057.7%
Contains more Water +322.2%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Protein +45.2%
Contains more Carbs +1572.7%
Contains more Other +94.1%
Contains more Fats +2057.7%
Contains more Water +322.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Yolk
Yolk
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +10973.6%
Contains more Polyunsaturated fat +697.7%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +10973.6%
Contains more Polyunsaturated fat +697.7%

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 Yolk
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Yolk Opinion
Net carbs 35.35g 3.59g Cranberry bean raw
Protein 23.03g 15.86g Cranberry bean raw
Fats 1.23g 26.54g Yolk
Carbs 60.05g 3.59g Cranberry bean raw
Calories 335kcal 322kcal Cranberry bean raw
Fructose 0.07g Yolk
Sugar 0.56g Cranberry bean raw
Fiber 24.7g 0g Cranberry bean raw
Calcium 127mg 129mg Yolk
Iron 5mg 2.73mg Cranberry bean raw
Magnesium 156mg 5mg Cranberry bean raw
Phosphorus 372mg 390mg Yolk
Potassium 1332mg 109mg Cranberry bean raw
Sodium 6mg 48mg Cranberry bean raw
Zinc 3.63mg 2.3mg Cranberry bean raw
Copper 0.794mg 0.077mg Cranberry bean raw
Manganese 0.92mg 0.055mg Cranberry bean raw
Selenium 12.7µg 56µg Yolk
Vitamin A 2IU 1442IU Yolk
Vitamin A RAE 0µg 381µg Yolk
Vitamin E 2.58mg Yolk
Vitamin D 0IU 218IU Yolk
Vitamin D 0µg 5.4µg Yolk
Vitamin B1 0.747mg 0.176mg Cranberry bean raw
Vitamin B2 0.213mg 0.528mg Yolk
Vitamin B3 1.455mg 0.024mg Cranberry bean raw
Vitamin B5 0.748mg 2.99mg Yolk
Vitamin B6 0.309mg 0.35mg Yolk
Folate 604µg 146µg Cranberry bean raw
Vitamin B12 0µg 1.95µg Yolk
Vitamin K 0.7µg Yolk
Tryptophan 0.273mg 0.177mg Cranberry bean raw
Threonine 0.969mg 0.687mg Cranberry bean raw
Isoleucine 1.017mg 0.866mg Cranberry bean raw
Leucine 1.838mg 1.399mg Cranberry bean raw
Lysine 1.58mg 1.217mg Cranberry bean raw
Methionine 0.346mg 0.378mg Yolk
Phenylalanine 1.245mg 0.681mg Cranberry bean raw
Valine 1.205mg 0.949mg Cranberry bean raw
Histidine 0.641mg 0.416mg Cranberry bean raw
Cholesterol 0mg 1085mg Cranberry bean raw
Saturated Fat 0.316g 9.551g Cranberry bean raw
Omega-3 - DHA 0.114g Yolk
Omega-3 - EPA 0.011g Yolk
Monounsaturated Fat 0.106g 11.738g Yolk
Polyunsaturated fat 0.527g 4.204g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Yolk
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
69%
Cranberry bean raw
90%
Yolk
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
73%
Yolk

Comparison summary

Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 35)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1.4)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 9.235g)
Which food is richer in minerals?
?
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.