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  6. Blackberry vs. Cranberry bean raw

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

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Differences between blackberries and cranberry bean raw

  • Blackberries have more vitamin C, while cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 145% higher.

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

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +680%
Contains more CalciumCalcium +337.9%
Contains more PotassiumPotassium +722.2%
Contains more IronIron +706.5%
Contains more CopperCopper +381.2%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +1590.9%
Contains more ManganeseManganese +42.4%
Contains more SeleniumSelenium +3075%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 +3635%
Contains more Vitamin B2Vitamin B2 +719.2%
Contains more Vitamin B3Vitamin B3 +125.2%
Contains more Vitamin B5Vitamin B5 +171%
Contains more Vitamin B6Vitamin B6 +930%
Contains more FolateFolate +2316%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Cranberry bean raw DV% diff.
Folate 25µg 604µg 145%
Fiber 5.3g 24.7g 78%
Copper 0.165mg 0.794mg 70%
Vitamin B1 0.02mg 0.747mg 61%
Iron 0.62mg 5mg 55%
Phosphorus 22mg 372mg 50%
Protein 1.39g 23.03g 43%
Potassium 162mg 1332mg 34%
Magnesium 20mg 156mg 32%
Zinc 0.53mg 3.63mg 28%
Vitamin C 21mg 0mg 23%
Selenium 0.4µg 12.7µg 22%
Vitamin B6 0.03mg 0.309mg 21%
Vitamin K 19.8µg 17%
Carbs 9.61g 60.05g 17%
Calories 43kcal 335kcal 15%
Vitamin B2 0.026mg 0.213mg 14%
Manganese 0.646mg 0.92mg 12%
Calcium 29mg 127mg 10%
Vitamin B5 0.276mg 0.748mg 9%
Vitamin E 1.17mg 8%
Vitamin B3 0.646mg 1.455mg 5%
Fructose 2.4g 3%
Choline 8.5mg 2%
Polyunsaturated fat 0.28g 0.527g 2%
Vitamin A 11µg 0µg 1%
Saturated fat 0.014g 0.316g 1%
Fats 0.49g 1.23g 1%
Net carbs 4.31g 35.35g N/A
Sugar 4.88g N/A
Sodium 1mg 6mg 0%
Monounsaturated fat 0.047g 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +611.5%
Contains more ProteinProtein +1556.8%
Contains more FatsFats +151%
Contains more CarbsCarbs +524.9%
Contains more OtherOther +816.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -95.6%
Contains more Mono. FatMonounsaturated fat +125.5%
Contains more Poly. FatPolyunsaturated fat +88.2%

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.