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  6. Green bean raw vs. Cranberry bean raw

Green bean raw vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between green bean raw and cranberry bean raw

  • Green bean raw contains less folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, zinc, and manganese than cranberry bean raw.
  • Cranberry bean raw's daily need coverage for folate is 143% higher.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of cranberry bean raw is 35.

The food types used in this comparison are Beans, snap, green, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Green bean raw vs Cranberry bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +524%
Contains more CalciumCalcium +243.2%
Contains more PotassiumPotassium +531.3%
Contains more IronIron +385.4%
Contains more CopperCopper +1050.7%
Contains more ZincZinc +1412.5%
Contains more PhosphorusPhosphorus +878.9%
Contains more ManganeseManganese +325.9%
Contains more SeleniumSelenium +2016.7%
~equal in Sodium ~6mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +811%
Contains more Vitamin B2Vitamin B2 +104.8%
Contains more Vitamin B3Vitamin B3 +98.2%
Contains more Vitamin B5Vitamin B5 +232.4%
Contains more Vitamin B6Vitamin B6 +119.1%
Contains more FolateFolate +1730.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Cranberry bean raw DV% diff.
Folate 33µg 604µg 143%
Fiber 2.7g 24.7g 88%
Copper 0.069mg 0.794mg 81%
Vitamin B1 0.082mg 0.747mg 55%
Iron 1.03mg 5mg 50%
Phosphorus 38mg 372mg 48%
Protein 1.83g 23.03g 42%
Vitamin K 43µg 36%
Potassium 211mg 1332mg 33%
Magnesium 25mg 156mg 31%
Manganese 0.216mg 0.92mg 31%
Zinc 0.24mg 3.63mg 31%
Selenium 0.6µg 12.7µg 22%
Carbs 6.97g 60.05g 18%
Calories 31kcal 335kcal 15%
Vitamin C 12.2mg 0mg 14%
Vitamin B6 0.141mg 0.309mg 13%
Vitamin B5 0.225mg 0.748mg 10%
Calcium 37mg 127mg 9%
Vitamin B2 0.104mg 0.213mg 8%
Vitamin B3 0.734mg 1.455mg 5%
Vitamin A 35µg 0µg 4%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Polyunsaturated fat 0.113g 0.527g 3%
Fats 0.22g 1.23g 2%
Fructose 1.39g 2%
Saturated fat 0.05g 0.316g 1%
Net carbs 4.27g 35.35g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 6mg 6mg 0%
Monounsaturated fat 0.01g 0.106g 0%
Tryptophan 0.019mg 0.273mg 0%
Threonine 0.079mg 0.969mg 0%
Isoleucine 0.066mg 1.017mg 0%
Leucine 0.112mg 1.838mg 0%
Lysine 0.088mg 1.58mg 0%
Methionine 0.022mg 0.346mg 0%
Phenylalanine 0.067mg 1.245mg 0%
Valine 0.09mg 1.205mg 0%
Histidine 0.034mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +629%
Contains more ProteinProtein +1158.5%
Contains more FatsFats +459.1%
Contains more CarbsCarbs +761.5%
Contains more OtherOther +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +960%
Contains more Poly. FatPolyunsaturated fat +366.4%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.