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  6. Cod vs. Cranberry bean raw

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

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The main differences between cod and cranberry bean raw

  • Cod is richer in vitamin B5, vitamin B12, and selenium, yet cranberry bean raw is richer in folate, fiber, copper, iron, vitamin B1, manganese, and magnesium.
  • Daily need coverage for vitamin B5 for cod is 3045% higher.
  • Cod has a lower glycemic index than cranberry bean raw.

Food types used in this article are Fish, cod, Atlantic, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Cod 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.
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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 SeleniumSelenium +160.6%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +693.8%
Contains more PotassiumPotassium +222.5%
Contains more IronIron +1215.8%
Contains more CopperCopper +2735.7%
Contains more ZincZinc +706.7%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +6033.3%

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.
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin B5Vitamin B5 +20354.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +882.9%
Contains more Vitamin B2Vitamin B2 +227.7%
Contains more Vitamin B6Vitamin B6 +26.1%
Contains more FolateFolate +8528.6%

All nutrients comparison - raw data values

Nutrient Cod Cranberry bean raw DV% diff.
Vitamin B5 153mg 0.748mg 3045%
Folate 7µg 604µg 149%
Fiber 0g 24.7g 99%
Copper 0.028mg 0.794mg 85%
Iron 0.38mg 5mg 58%
Vitamin B1 0.076mg 0.747mg 56%
Manganese 0.015mg 0.92mg 39%
Vitamin B12 0.91µg 0µg 38%
Selenium 33.1µg 12.7µg 37%
Magnesium 32mg 156mg 30%
Zinc 0.45mg 3.63mg 29%
Potassium 413mg 1332mg 27%
Phosphorus 203mg 372mg 24%
Carbs 0g 60.05g 20%
Cholesterol 43mg 0mg 14%
Calories 82kcal 335kcal 13%
Choline 65.2mg 12%
Vitamin B2 0.065mg 0.213mg 11%
Calcium 16mg 127mg 11%
Protein 17.81g 23.03g 10%
Vitamin D 36IU 0IU 5%
Vitamin B6 0.245mg 0.309mg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin E 0.64mg 4%
Vitamin B3 2.063mg 1.455mg 4%
Polyunsaturated fat 0.231g 0.527g 2%
Sodium 54mg 6mg 2%
Vitamin A 12µg 0µg 1%
Vitamin C 1mg 0mg 1%
Fats 0.67g 1.23g 1%
Saturated fat 0.131g 0.316g 1%
Net carbs 0g 35.35g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.094g 0.106g 0%
Tryptophan 0.199mg 0.273mg 0%
Threonine 0.781mg 0.969mg 0%
Isoleucine 0.821mg 1.017mg 0%
Leucine 1.447mg 1.838mg 0%
Lysine 1.635mg 1.58mg 0%
Methionine 0.527mg 0.346mg 0%
Phenylalanine 0.695mg 1.245mg 0%
Valine 0.917mg 1.205mg 0%
Histidine 0.524mg 0.641mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 +555.5%
Contains more ProteinProtein +29.3%
Contains more FatsFats +83.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1000%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 -58.5%
Contains more Mono. FatMonounsaturated fat +12.8%
Contains more Poly. FatPolyunsaturated fat +128.1%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.