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  6. Cranberry bean raw vs. Zucchini

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

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What are the main differences between cranberry bean raw and zucchini?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, manganese, potassium, and zinc than zucchini.
  • Cranberry bean raw's daily need coverage for folate is 145% higher.
  • Zucchini has 25 times less fiber than cranberry bean raw. Cranberry bean raw has 24.7g of fiber, while zucchini has 1g.
  • Cranberry bean raw has a higher glycemic index (35) than zucchini (15).

We used Beans, cranberry (roman), mature seeds, raw and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Cranberry bean raw vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +693.8%
Contains more PotassiumPotassium +410.3%
Contains more IronIron +1251.4%
Contains more CopperCopper +1398.1%
Contains more ZincZinc +1034.4%
Contains more PhosphorusPhosphorus +878.9%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +419.8%
Contains more SeleniumSelenium +6250%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin B1Vitamin B1 +1560%
Contains more Vitamin B2Vitamin B2 +126.6%
Contains more Vitamin B3Vitamin B3 +222.6%
Contains more Vitamin B5Vitamin B5 +266.7%
Contains more Vitamin B6Vitamin B6 +89.6%
Contains more FolateFolate +2416.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Zucchini DV% diff.
Folate 604µg 24µg 145%
Fiber 24.7g 1g 95%
Copper 0.794mg 0.053mg 82%
Vitamin B1 0.747mg 0.045mg 59%
Iron 5mg 0.37mg 58%
Phosphorus 372mg 38mg 48%
Protein 23.03g 1.21g 44%
Magnesium 156mg 18mg 33%
Potassium 1332mg 261mg 32%
Manganese 0.92mg 0.177mg 32%
Zinc 3.63mg 0.32mg 30%
Selenium 12.7µg 0.2µg 23%
Vitamin C 0mg 17.9mg 20%
Carbs 60.05g 3.11g 19%
Calories 335kcal 17kcal 16%
Vitamin B5 0.748mg 0.204mg 11%
Calcium 127mg 16mg 11%
Vitamin B6 0.309mg 0.163mg 11%
Vitamin B2 0.213mg 0.094mg 9%
Vitamin B3 1.455mg 0.451mg 6%
Vitamin K 4.3µg 4%
Polyunsaturated fat 0.527g 0.091g 3%
Fructose 1.38g 2%
Choline 9.5mg 2%
Vitamin E 0.12mg 1%
Fats 1.23g 0.32g 1%
Saturated fat 0.316g 0.084g 1%
Vitamin A 0µg 10µg 1%
Net carbs 35.35g 2.11g N/A
Sugar 2.5g N/A
Sodium 6mg 8mg 0%
Monounsaturated fat 0.106g 0.011g 0%
Tryptophan 0.273mg 0.01mg 0%
Threonine 0.969mg 0.029mg 0%
Isoleucine 1.017mg 0.044mg 0%
Leucine 1.838mg 0.071mg 0%
Lysine 1.58mg 0.067mg 0%
Methionine 0.346mg 0.018mg 0%
Phenylalanine 1.245mg 0.043mg 0%
Valine 1.205mg 0.054mg 0%
Histidine 0.641mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1803.3%
Contains more FatsFats +284.4%
Contains more CarbsCarbs +1830.9%
Contains more OtherOther +478.9%
Contains more WaterWater +665.1%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +863.6%
Contains more Poly. FatPolyunsaturated fat +479.1%
Contains less Sat. FatSaturated fat -73.4%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.