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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.

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.
Cranberry bean raw
Cranberry bean raw
10
:
0
Zucchini
Zucchini
Contains more Calcium +693.8%
Contains more Iron +1251.4%
Contains more Magnesium +766.7%
Contains more Phosphorus +878.9%
Contains more Potassium +410.3%
Contains less Sodium -25%
Contains more Zinc +1034.4%
Contains more Copper +1398.1%
Contains more Manganese +419.8%
Contains more Selenium +6250%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +693.8%
Contains more Iron +1251.4%
Contains more Magnesium +766.7%
Contains more Phosphorus +878.9%
Contains more Potassium +410.3%
Contains less Sodium -25%
Contains more Zinc +1034.4%
Contains more Copper +1398.1%
Contains more Manganese +419.8%
Contains more Selenium +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.
Cranberry bean raw
Cranberry bean raw
6
:
4
Zucchini
Zucchini
Contains more Vitamin B1 +1560%
Contains more Vitamin B2 +126.6%
Contains more Vitamin B3 +222.6%
Contains more Vitamin B5 +266.7%
Contains more Vitamin B6 +89.6%
Contains more Folate +2416.7%
Contains more Vitamin A +9900%
Contains more Vitamin C +∞%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin B1 +1560%
Contains more Vitamin B2 +126.6%
Contains more Vitamin B3 +222.6%
Contains more Vitamin B5 +266.7%
Contains more Vitamin B6 +89.6%
Contains more Folate +2416.7%
Contains more Vitamin A +9900%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Zucchini
Zucchini
Contains more Protein +1803.3%
Contains more Fats +284.4%
Contains more Carbs +1830.9%
Contains more Other +478.9%
Contains more Water +665.1%
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +1803.3%
Contains more Fats +284.4%
Contains more Carbs +1830.9%
Contains more Other +478.9%
Contains more Water +665.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +863.6%
Contains more Polyunsaturated fat +479.1%
Contains less Saturated Fat -73.4%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +863.6%
Contains more Polyunsaturated fat +479.1%
Contains less Saturated Fat -73.4%

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Zucchini Opinion
Net carbs 35.35g 2.11g Cranberry bean raw
Protein 23.03g 1.21g Cranberry bean raw
Fats 1.23g 0.32g Cranberry bean raw
Carbs 60.05g 3.11g Cranberry bean raw
Calories 335kcal 17kcal Cranberry bean raw
Fructose 1.38g Zucchini
Sugar 2.5g Cranberry bean raw
Fiber 24.7g 1g Cranberry bean raw
Calcium 127mg 16mg Cranberry bean raw
Iron 5mg 0.37mg Cranberry bean raw
Magnesium 156mg 18mg Cranberry bean raw
Phosphorus 372mg 38mg Cranberry bean raw
Potassium 1332mg 261mg Cranberry bean raw
Sodium 6mg 8mg Cranberry bean raw
Zinc 3.63mg 0.32mg Cranberry bean raw
Copper 0.794mg 0.053mg Cranberry bean raw
Manganese 0.92mg 0.177mg Cranberry bean raw
Selenium 12.7µg 0.2µg Cranberry bean raw
Vitamin A 2IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.12mg Zucchini
Vitamin C 0mg 17.9mg Zucchini
Vitamin B1 0.747mg 0.045mg Cranberry bean raw
Vitamin B2 0.213mg 0.094mg Cranberry bean raw
Vitamin B3 1.455mg 0.451mg Cranberry bean raw
Vitamin B5 0.748mg 0.204mg Cranberry bean raw
Vitamin B6 0.309mg 0.163mg Cranberry bean raw
Folate 604µg 24µg Cranberry bean raw
Vitamin K 4.3µg Zucchini
Tryptophan 0.273mg 0.01mg Cranberry bean raw
Threonine 0.969mg 0.029mg Cranberry bean raw
Isoleucine 1.017mg 0.044mg Cranberry bean raw
Leucine 1.838mg 0.071mg Cranberry bean raw
Lysine 1.58mg 0.067mg Cranberry bean raw
Methionine 0.346mg 0.018mg Cranberry bean raw
Phenylalanine 1.245mg 0.043mg Cranberry bean raw
Valine 1.205mg 0.054mg Cranberry bean raw
Histidine 0.641mg 0.026mg Cranberry bean raw
Saturated Fat 0.316g 0.084g Zucchini
Monounsaturated Fat 0.106g 0.011g Cranberry bean raw
Polyunsaturated fat 0.527g 0.091g Cranberry bean raw
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
12%
Zucchini

Comparison summary

Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.232g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 20)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 2mg)
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. 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.