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  6. Black pepper vs. Cranberry bean raw

Black pepper vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are black pepper and cranberry bean raw different?

  • Black pepper is higher in manganese, copper, iron, and calcium; however, cranberry bean raw is richer in folate, vitamin B1, phosphorus, protein, zinc, and selenium.
  • Daily need coverage for manganese for black pepper is 514% higher.
  • Black pepper contains 3 times more calcium than cranberry bean raw. While black pepper contains 443mg of calcium, cranberry bean raw contains only 127mg.

Spices, pepper, black and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Black pepper vs Cranberry bean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
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 CalciumCalcium +248.8%
Contains more IronIron +94.2%
Contains more CopperCopper +67.5%
Contains more ManganeseManganese +1286.2%
Contains more ZincZinc +205%
Contains more PhosphorusPhosphorus +135.4%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +159.2%
~equal in Magnesium ~156mg
~equal in Potassium ~1332mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 9% 21% 27% 42% 21% 84% 67% 0% 409% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +87%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +591.7%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B3Vitamin B3 +27.3%
Contains more FolateFolate +3452.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black pepper Cranberry bean raw DV% diff.
Manganese 12.753mg 0.92mg 514%
Folate 17µg 604µg 147%
Vitamin K 163.7µg 136%
Copper 1.33mg 0.794mg 60%
Iron 9.71mg 5mg 59%
Vitamin B1 0.108mg 0.747mg 53%
Calcium 443mg 127mg 32%
Phosphorus 158mg 372mg 31%
Protein 10.39g 23.03g 25%
Zinc 1.19mg 3.63mg 22%
Selenium 4.9µg 12.7µg 14%
Vitamin B5 1.399mg 0.748mg 13%
Omega-3 (ALA) 0.152g 10%
Vitamin E 1.04mg 7%
Saturated fat 1.392g 0.316g 5%
Calories 251kcal 335kcal 4%
Magnesium 171mg 156mg 4%
Fats 3.26g 1.23g 3%
Vitamin A 27µg 0µg 3%
Vitamin B2 0.18mg 0.213mg 3%
Polyunsaturated fat 0.998g 0.527g 3%
Fiber 25.3g 24.7g 2%
Vitamin B3 1.143mg 1.455mg 2%
Choline 11.3mg 2%
Monounsaturated fat 0.739g 0.106g 2%
Carbs 63.95g 60.05g 1%
Sodium 20mg 6mg 1%
Vitamin B6 0.291mg 0.309mg 1%
Protein per 100 calories 4.1g 6.9g N/A
Calories per 10 g protein 242kcal 145kcal N/A
Weight per 100 calories 40g 30g N/A
Unsaturated / Saturated Fat ratio 1.2 2 N/A
Net carbs 38.65g 35.35g N/A
Potassium 1329mg 1332mg 0%
Sugar 0.64g N/A
Tryptophan 0.058mg 0.273mg 0%
Threonine 0.244mg 0.969mg 0%
Isoleucine 0.366mg 1.017mg 0%
Leucine 1.014mg 1.838mg 0%
Lysine 0.244mg 1.58mg 0%
Methionine 0.096mg 0.346mg 0%
Phenylalanine 0.446mg 1.245mg 0%
Valine 0.547mg 1.205mg 0%
Histidine 0.159mg 0.641mg 0%
Fructose 0.23g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 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 FatsFats +165%
Contains more ProteinProtein +121.7%
~equal in Carbs ~60.05g
~equal in Water ~12.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 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 more Mono. FatMonounsaturated fat +597.2%
Contains more Poly. FatPolyunsaturated fat +89.4%
Contains less Sat. FatSaturated fat -77.3%

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.