Cranberry beans vs. Flour — In-Depth Nutrition Comparison
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Differences between cranberry beans and flour
- Cranberry beans is higher in fiber, copper, potassium, and magnesium; however, flour is richer in selenium, vitamin B1, vitamin B3, vitamin B2, iron, and manganese.
- Flour's daily need coverage for selenium is 59% higher.
- Cranberry beans has 4 times more potassium than flour. While cranberry beans has 387mg of potassium, flour has only 107mg.
- Cranberry beans has a lower glycemic index (35) than flour (72).
The food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +127.3% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PotassiumPotassium | +261.7% |
| Contains more CopperCopper | +60.4% |
| Contains more ZincZinc | +62.9% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains less SodiumSodium | -50% |
| Contains more IronIron | +122% |
| Contains more ManganeseManganese | +84.3% |
| Contains more SeleniumSelenium | +2507.7% |
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.
| Contains more Vitamin B6Vitamin B6 | +84.1% |
| Contains more FolateFolate | +13.1% |
| Contains more Vitamin B1Vitamin B1 | +273.8% |
| Contains more Vitamin B2Vitamin B2 | +615.9% |
| Contains more Vitamin B3Vitamin B3 | +1046.4% |
| Contains more Vitamin B5Vitamin B5 | +82.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more WaterWater | +442.4% |
| Contains more OtherOther | +137% |
| Contains more ProteinProtein | +10.6% |
| Contains more FatsFats | +113% |
| Contains more CarbsCarbs | +212% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
| Contains less Sat. FatSaturated fat | -23.2% |
| Contains more Mono. FatMonounsaturated fat | +117.5% |
| Contains more Poly. FatPolyunsaturated fat | +107.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 1.3µg | 33.9µg | 59% |
| Vitamin B1 | 0.21mg | 0.785mg | 48% |
| Vitamin B3 | 0.515mg | 5.904mg | 34% |
| Vitamin B2 | 0.069mg | 0.494mg | 33% |
| Iron | 2.09mg | 4.64mg | 32% |
| Fiber | 8.6g | 2.7g | 24% |
| Carbs | 24.46g | 76.31g | 17% |
| Manganese | 0.37mg | 0.682mg | 14% |
| Calories | 136kcal | 364kcal | 11% |
| Copper | 0.231mg | 0.144mg | 10% |
| Potassium | 387mg | 107mg | 8% |
| Magnesium | 50mg | 22mg | 7% |
| Folate | 207µg | 183µg | 6% |
| Vitamin B5 | 0.24mg | 0.438mg | 4% |
| Zinc | 1.14mg | 0.7mg | 4% |
| Phosphorus | 135mg | 108mg | 4% |
| Calcium | 50mg | 15mg | 4% |
| Vitamin B6 | 0.081mg | 0.044mg | 3% |
| Choline | 10.4mg | 2% | |
| Protein | 9.34g | 10.33g | 2% |
| Fats | 0.46g | 0.98g | 1% |
| Polyunsaturated fat | 0.199g | 0.413g | 1% |
| Net carbs | 15.86g | 73.61g | N/A |
| Sugar | 0.27g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.119g | 0.155g | 0% |
| Monounsaturated fat | 0.04g | 0.087g | 0% |
| Tryptophan | 0.111mg | 0.127mg | 0% |
| Threonine | 0.393mg | 0.281mg | 0% |
| Isoleucine | 0.412mg | 0.357mg | 0% |
| Leucine | 0.746mg | 0.71mg | 0% |
| Lysine | 0.641mg | 0.228mg | 0% |
| Methionine | 0.14mg | 0.183mg | 0% |
| Phenylalanine | 0.505mg | 0.52mg | 0% |
| Valine | 0.489mg | 0.415mg | 0% |
| Histidine | 0.26mg | 0.23mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
46%
Minerals Daily Need Coverage Score
38%
59%
Comparison summary
Which food is cheaper?
Flour is cheaper (difference - $1.4)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.