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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cranberry bean
Cranberry bean
7
:
1
Sun-dried tomato
Sun-dried tomato
Contains more Calcium +170.2%
Contains more Iron +86.6%
Contains more Magnesium +92.6%
Contains more Phosphorus +167.6%
Contains less Sodium -97.7%
Contains more Zinc +365.4%
Contains more Copper +67.9%
Contains more Potassium +17.5%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Contains more Calcium +170.2%
Contains more Iron +86.6%
Contains more Magnesium +92.6%
Contains more Phosphorus +167.6%
Contains less Sodium -97.7%
Contains more Zinc +365.4%
Contains more Copper +67.9%
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
Cranberry bean
Cranberry bean
3
:
5
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin B1 +287%
Contains more Vitamin B5 +56.2%
Contains more Folate +2526.1%
Contains more Vitamin A +64200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +79.8%
Contains more Vitamin B3 +149.5%
Equal in Vitamin B6 - 0.319
Cranberry bean
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%
Sun-dried tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin B1 +287%
Contains more Vitamin B5 +56.2%
Contains more Folate +2526.1%
Contains more Vitamin A +64200%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +79.8%
Contains more Vitamin B3 +149.5%
Equal in Vitamin B6 - 0.319

Comparison summary table

Pay attention to 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 Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Sun-dried tomato Opinion
Net carbs 35.35g 17.53g Cranberry bean
Protein 23.03g 5.06g Cranberry bean
Fats 1.23g 14.08g Sun-dried tomato
Carbs 60.05g 23.33g Cranberry bean
Calories 335kcal 213kcal Cranberry bean
Starch g g
Fructose g g
Sugar g g
Fiber 24.7g 5.8g Cranberry bean
Calcium 127mg 47mg Cranberry bean
Iron 5mg 2.68mg Cranberry bean
Magnesium 156mg 81mg Cranberry bean
Phosphorus 372mg 139mg Cranberry bean
Potassium 1332mg 1565mg Sun-dried tomato
Sodium 6mg 266mg Cranberry bean
Zinc 3.63mg 0.78mg Cranberry bean
Copper 0.794mg 0.473mg Cranberry bean
Vitamin A 2IU 1286IU Sun-dried tomato
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 101.8mg Sun-dried tomato
Vitamin B1 0.747mg 0.193mg Cranberry bean
Vitamin B2 0.213mg 0.383mg Sun-dried tomato
Vitamin B3 1.455mg 3.63mg Sun-dried tomato
Vitamin B5 0.748mg 0.479mg Cranberry bean
Vitamin B6 0.309mg 0.319mg Sun-dried tomato
Folate 604µg 23µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.273mg 0.037mg Cranberry bean
Threonine 0.969mg 0.128mg Cranberry bean
Isoleucine 1.017mg 0.121mg Cranberry bean
Leucine 1.838mg 0.185mg Cranberry bean
Lysine 1.58mg 0.186mg Cranberry bean
Methionine 0.346mg 0.044mg Cranberry bean
Phenylalanine 1.245mg 0.131mg Cranberry bean
Valine 1.205mg 0.13mg Cranberry bean
Histidine 0.641mg 0.077mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.316g 1.893g Cranberry bean
Monounsaturated Fat 0.106g 8.663g Sun-dried tomato
Polyunsaturated fat 0.527g 2.06g Sun-dried tomato

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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

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 to 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.