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  6. Cranberry beans vs. Dried fruit

Cranberry beans vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between cranberry beans and dried fruit

  • Cranberry beans has more folate, vitamin B1, phosphorus, zinc, and manganese; however, dried fruit is richer in vitamin A, potassium, vitamin B3, copper, and iron.
  • Dried fruit's daily need coverage for vitamin A is 72% more.
  • Cranberry beans contains 21 times more folate than dried fruit. Cranberry beans contains 207µg of folate, while dried fruit contains 10µg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Cranberry beans vs Dried fruit 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +56.3%
Contains more ZincZinc +192.3%
Contains more PhosphorusPhosphorus +90.1%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +57.4%
Contains more PotassiumPotassium +200.3%
Contains more IronIron +27.3%
Contains more CopperCopper +48.5%
Contains more SeleniumSelenium +69.2%
~equal in Calcium ~55mg

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% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more FolateFolate +1970%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +402.7%
Contains more Vitamin B5Vitamin B5 +115%
Contains more Vitamin B6Vitamin B6 +76.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Dried fruit DV% diff.
Folate 207µg 10µg 49%
Vitamin E 4.33mg 29%
Potassium 387mg 1162mg 23%
Vitamin A 180µg 20%
Fructose 12.47g 16%
Vitamin B1 0.21mg 0.015mg 16%
Carbs 24.46g 62.64g 13%
Vitamin B3 0.515mg 2.589mg 13%
Copper 0.231mg 0.343mg 12%
Protein 9.34g 3.39g 12%
Phosphorus 135mg 71mg 9%
Iron 2.09mg 2.66mg 7%
Zinc 1.14mg 0.39mg 7%
Vitamin B5 0.24mg 0.516mg 6%
Manganese 0.37mg 0.235mg 6%
Vitamin B6 0.081mg 0.143mg 5%
Calories 136kcal 241kcal 5%
Fiber 8.6g 7.3g 5%
Magnesium 50mg 32mg 4%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Selenium 1.3µg 2.2µg 2%
Polyunsaturated fat 0.199g 0.074g 1%
Vitamin C 0mg 1mg 1%
Calcium 50mg 55mg 1%
Fats 0.46g 0.51g 0%
Net carbs 15.86g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 1mg 10mg 0%
Vitamin B2 0.069mg 0.074mg 0%
Saturated fat 0.119g 0.017g 0%
Monounsaturated fat 0.04g 0.074g 0%
Tryptophan 0.111mg 0.016mg 0%
Threonine 0.393mg 0.073mg 0%
Isoleucine 0.412mg 0.063mg 0%
Leucine 0.746mg 0.105mg 0%
Lysine 0.641mg 0.083mg 0%
Methionine 0.14mg 0.015mg 0%
Phenylalanine 0.505mg 0.062mg 0%
Valine 0.489mg 0.078mg 0%
Histidine 0.26mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +175.5%
Contains more WaterWater +109.3%
Contains more FatsFats +10.9%
Contains more CarbsCarbs +156.1%
Contains more OtherOther +135.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +168.9%
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +85%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.