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Cranberry bean vs Sun-dried tomato - In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean and Sun-dried tomato

  • Cranberry bean is higher in Folate, Fiber, Vitamin B1, Copper, Phosphorus, Iron, Zinc, Manganese and Magnesium, yet Sun-dried tomato is higher in Vitamin C.
  • Cranberry bean covers your daily Folate needs 145% more than Sun-dried tomato.
  • Cranberry bean contains 5 times more Zinc than Sun-dried tomato. While Cranberry bean contains 3.63mg of Zinc, Sun-dried tomato contains only 0.78mg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Cranberry bean vs Sun-dried tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +86.6%
Contains more Calcium +170.2%
Contains more Magnesium +92.6%
Contains more Copper +67.9%
Contains more Zinc +365.4%
Contains more Phosphorus +167.6%
Contains less Sodium -97.7%
Contains more Potassium +17.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Contains more Iron +86.6%
Contains more Calcium +170.2%
Contains more Magnesium +92.6%
Contains more Copper +67.9%
Contains more Zinc +365.4%
Contains more Phosphorus +167.6%
Contains less Sodium -97.7%
Contains more Potassium +17.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +287%
Contains more Vitamin B5 +56.2%
Contains more Folate +2526.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +64200%
Contains more Vitamin B2 +79.8%
Contains more Vitamin B3 +149.5%
Equal in Vitamin B6 - 0.319
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Contains more Vitamin B1 +287%
Contains more Vitamin B5 +56.2%
Contains more Folate +2526.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +64200%
Contains more Vitamin B2 +79.8%
Contains more Vitamin B3 +149.5%
Equal in Vitamin B6 - 0.319

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
69
Cranberry bean
62
Sun-dried tomato
Mineral Summary Score
122
Cranberry bean
73
Sun-dried tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
138%
Cranberry bean
30%
Sun-dried tomato
Carbohydrates
60%
Cranberry bean
23%
Sun-dried tomato
Fats
6%
Cranberry bean
65%
Sun-dried tomato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Sun-dried tomato
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cranberry bean Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 260mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 1.577g)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cranberry bean Sun-dried tomato Opinion
Calories 335 213 Cranberry bean
Protein 23.03 5.06 Cranberry bean
Fats 1.23 14.08 Sun-dried tomato
Vitamin C 0 101.8 Sun-dried tomato
Carbs 60.05 23.33 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 2.68 Cranberry bean
Calcium 127 47 Cranberry bean
Potassium 1332 1565 Sun-dried tomato
Magnesium 156 81 Cranberry bean
Sugars
Fiber 24.7 5.8 Cranberry bean
Copper 0.794 0.473 Cranberry bean
Zinc 3.63 0.78 Cranberry bean
Starch
Phosphorus 372 139 Cranberry bean
Sodium 6 266 Cranberry bean
Vitamin A 2 1286 Sun-dried tomato
Vitamin E
Vitamin D 0 0
Vitamin B1 0.747 0.193 Cranberry bean
Vitamin B2 0.213 0.383 Sun-dried tomato
Vitamin B3 1.455 3.63 Sun-dried tomato
Vitamin B5 0.748 0.479 Cranberry bean
Vitamin B6 0.309 0.319 Sun-dried tomato
Vitamin B12 0 0
Vitamin K
Folate 604 23 Cranberry bean
Trans Fat 0 0
Saturated Fat 0.316 1.893 Cranberry bean
Monounsaturated Fat 0.106 8.663 Sun-dried tomato
Polyunsaturated fat 0.527 2.06 Sun-dried tomato
Tryptophan 0.273 0.037 Cranberry bean
Threonine 0.969 0.128 Cranberry bean
Isoleucine 1.017 0.121 Cranberry bean
Leucine 1.838 0.185 Cranberry bean
Lysine 1.58 0.186 Cranberry bean
Methionine 0.346 0.044 Cranberry bean
Phenylalanine 1.245 0.131 Cranberry bean
Valine 1.205 0.13 Cranberry bean
Histidine 0.641 0.077 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.