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Cranberry beans vs. Sun-dried tomato — In-Depth Nutrition Comparison

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What are the main differences between cranberry beans and sun-dried tomato?

  • Cranberry beans is richer in folate and fiber, yet sun-dried tomato is richer in vitamin C, potassium, copper, vitamin A, vitamin B2, vitamin B3, and vitamin B6.
  • Sun-dried tomato's daily need coverage for vitamin C is 113% higher.
  • Cranberry beans has 9 times more folate than sun-dried tomato. Cranberry beans has 207µg of folate, while sun-dried tomato has 23µg.
  • Cranberry beans contains less sodium.

We used Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Tomatoes, sun-dried, packed in oil, drained types in this comparison.

Infographic

Cranberry beans 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" 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more ZincZinc +46.2%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +62%
Contains more PotassiumPotassium +304.4%
Contains more IronIron +28.2%
Contains more CopperCopper +104.8%
Contains more ManganeseManganese +25.9%
Contains more SeleniumSelenium +130.8%
~equal in Calcium ~47mg
~equal in Phosphorus ~139mg

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +455.1%
Contains more Vitamin B3Vitamin B3 +604.9%
Contains more Vitamin B5Vitamin B5 +99.6%
Contains more Vitamin B6Vitamin B6 +293.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.193mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry beans Sun-dried tomato DV% diff.
Vitamin C 0mg 101.8mg 113%
Folate 207µg 23µg 46%
Potassium 387mg 1565mg 35%
Copper 0.231mg 0.473mg 27%
Vitamin B2 0.069mg 0.383mg 24%
Monounsaturated fat 0.04g 8.663g 22%
Fats 0.46g 14.08g 21%
Vitamin B3 0.515mg 3.63mg 19%
Vitamin B6 0.081mg 0.319mg 18%
Polyunsaturated fat 0.199g 2.06g 12%
Sodium 1mg 266mg 12%
Fiber 8.6g 5.8g 11%
Protein 9.34g 5.06g 9%
Saturated fat 0.119g 1.893g 8%
Magnesium 50mg 81mg 7%
Iron 2.09mg 2.68mg 7%
Vitamin A 64µg 7%
Vitamin B5 0.24mg 0.479mg 5%
Manganese 0.37mg 0.466mg 4%
Calories 136kcal 213kcal 4%
Selenium 1.3µg 3µg 3%
Zinc 1.14mg 0.78mg 3%
Vitamin B1 0.21mg 0.193mg 1%
Phosphorus 135mg 139mg 1%
Carbs 24.46g 23.33g 0%
Net carbs 15.86g 17.53g N/A
Calcium 50mg 47mg 0%
Tryptophan 0.111mg 0.037mg 0%
Threonine 0.393mg 0.128mg 0%
Isoleucine 0.412mg 0.121mg 0%
Leucine 0.746mg 0.185mg 0%
Lysine 0.641mg 0.186mg 0%
Methionine 0.14mg 0.044mg 0%
Phenylalanine 0.505mg 0.131mg 0%
Valine 0.489mg 0.13mg 0%
Histidine 0.26mg 0.077mg 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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +84.6%
Contains more WaterWater +20.1%
Contains more FatsFats +2960.9%
Contains more OtherOther +239.4%
~equal in Carbs ~23.33g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +21557.5%
Contains more Poly. FatPolyunsaturated fat +935.2%

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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. 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.