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  6. Cranberry beans vs. Flour

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.

Infographic

Cranberry beans vs Flour 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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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.
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%
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Flour 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%

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
Flour
Flour
3
10% 76% 12%
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
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Flour
Flour
2
24% 13% 63%
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%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.