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  6. Figs vs. Cranberry bean raw

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

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How are figs and cranberry bean raw different?

  • Figs contain less folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, magnesium, potassium, and zinc than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 150% more than figs.
  • Figs have a higher glycemic index. The glycemic index of figs is 61, while the glycemic index of cranberry bean raw is 35.

Figs, raw and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Figs 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.
Figs
Figs
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
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 +817.6%
Contains more CalciumCalcium +262.9%
Contains more PotassiumPotassium +474.1%
Contains more IronIron +1251.4%
Contains more CopperCopper +1034.3%
Contains more ZincZinc +2320%
Contains more PhosphorusPhosphorus +2557.1%
Contains more ManganeseManganese +618.8%
Contains more SeleniumSelenium +6250%

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.
Figs
Figs
5
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
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 +1145%
Contains more Vitamin B2Vitamin B2 +326%
Contains more Vitamin B3Vitamin B3 +263.8%
Contains more Vitamin B5Vitamin B5 +149.3%
Contains more Vitamin B6Vitamin B6 +173.5%
Contains more FolateFolate +9966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Cranberry bean raw DV% diff.
Folate 6µg 604µg 150%
Fiber 2.9g 24.7g 87%
Copper 0.07mg 0.794mg 80%
Iron 0.37mg 5mg 58%
Vitamin B1 0.06mg 0.747mg 57%
Phosphorus 14mg 372mg 51%
Protein 0.75g 23.03g 45%
Manganese 0.128mg 0.92mg 34%
Magnesium 17mg 156mg 33%
Potassium 232mg 1332mg 32%
Zinc 0.15mg 3.63mg 32%
Selenium 0.2µg 12.7µg 23%
Vitamin B6 0.113mg 0.309mg 15%
Carbs 19.18g 60.05g 14%
Vitamin B2 0.05mg 0.213mg 13%
Calories 74kcal 335kcal 13%
Calcium 35mg 127mg 9%
Vitamin B5 0.3mg 0.748mg 9%
Vitamin B3 0.4mg 1.455mg 7%
Vitamin K 4.7µg 4%
Polyunsaturated fat 0.144g 0.527g 3%
Vitamin C 2mg 0mg 2%
Vitamin A 7µg 0µg 1%
Vitamin E 0.11mg 1%
Choline 4.7mg 1%
Saturated fat 0.06g 0.316g 1%
Fats 0.3g 1.23g 1%
Net carbs 16.28g 35.35g N/A
Sugar 16.26g N/A
Sodium 1mg 6mg 0%
Monounsaturated fat 0.066g 0.106g 0%
Tryptophan 0.006mg 0.273mg 0%
Threonine 0.024mg 0.969mg 0%
Isoleucine 0.023mg 1.017mg 0%
Leucine 0.033mg 1.838mg 0%
Lysine 0.03mg 1.58mg 0%
Methionine 0.006mg 0.346mg 0%
Phenylalanine 0.018mg 1.245mg 0%
Valine 0.028mg 1.205mg 0%
Histidine 0.011mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 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 +538.5%
Contains more ProteinProtein +2970.7%
Contains more FatsFats +310%
Contains more CarbsCarbs +213.1%
Contains more OtherOther +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 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 -81%
Contains more Mono. FatMonounsaturated fat +60.6%
Contains more Poly. FatPolyunsaturated fat +266%

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.