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  6. Coleslaw vs. Cranberry bean raw

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

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What are the main differences between coleslaw and cranberry bean raw?

  • Coleslaw is richer in vitamin C, while cranberry bean raw is higher in fiber, copper, vitamin B1, iron, phosphorus, manganese, potassium, magnesium, and zinc.
  • Cranberry bean raw's daily need coverage for fiber is 91% higher.

We used Fast foods, coleslaw and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
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 +1850%
Contains more CalciumCalcium +323.3%
Contains more PotassiumPotassium +932.6%
Contains more IronIron +2172.7%
Contains more CopperCopper +5193.3%
Contains more ZincZinc +2492.9%
Contains more PhosphorusPhosphorus +1760%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +802%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2773.1%
Contains more Vitamin B2Vitamin B2 +965%
Contains more Vitamin B3Vitamin B3 +606.3%
Contains more Vitamin B5Vitamin B5 +204.1%
Contains more Vitamin B6Vitamin B6 +175.9%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Coleslaw Cranberry bean raw DV% diff.
Folate 604µg 151%
Fiber 1.9g 24.7g 91%
Copper 0.015mg 0.794mg 87%
Iron 0.22mg 5mg 60%
Vitamin B1 0.026mg 0.747mg 60%
Vitamin K 70.9µg 59%
Phosphorus 20mg 372mg 50%
Protein 0.95g 23.03g 44%
Manganese 0.102mg 0.92mg 36%
Magnesium 8mg 156mg 35%
Potassium 129mg 1332mg 35%
Polyunsaturated fat 5.348g 0.527g 32%
Zinc 0.14mg 3.63mg 32%
Selenium 12.7µg 23%
Vitamin C 14.6mg 0mg 16%
Carbs 14.89g 60.05g 15%
Vitamin B2 0.02mg 0.213mg 15%
Vitamin B6 0.112mg 0.309mg 15%
Fats 9.91g 1.23g 13%
Calcium 30mg 127mg 10%
Vitamin B5 0.246mg 0.748mg 10%
Calories 153kcal 335kcal 9%
Sodium 203mg 6mg 9%
Vitamin B3 0.206mg 1.455mg 8%
Saturated fat 1.599g 0.316g 6%
Monounsaturated fat 2.671g 0.106g 6%
Vitamin E 0.54mg 4%
Vitamin A 28µg 0µg 3%
Fructose 1.44g 2%
Cholesterol 4mg 0mg 1%
Net carbs 12.99g 35.35g N/A
Sugar 12.19g N/A
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
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%
Omega-3 - EPA 0.006g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 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 +705.7%
Contains more WaterWater +492.6%
Contains more ProteinProtein +2324.2%
Contains more CarbsCarbs +303.3%
Contains more OtherOther +297.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 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 +2419.8%
Contains more Poly. FatPolyunsaturated fat +914.8%
Contains less Sat. FatSaturated fat -80.2%

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.