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  6. Macaroon vs. Cranberry bean raw

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

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How are macaroon and cranberry bean raw different?

  • Macaroon contains less folate, fiber, vitamin B1, copper, iron, phosphorus, potassium, magnesium, and zinc than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 150% more than macaroon.
  • Macaroon has 64 times more saturated fat than cranberry bean raw. Macaroon has 20.099g of saturated fat, while cranberry bean raw has 0.316g.

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

Infographic

Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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 +437.9%
Contains more CalciumCalcium +2440%
Contains more PotassiumPotassium +982.9%
Contains more IronIron +509.8%
Contains more CopperCopper +195.2%
Contains more ZincZinc +397.3%
Contains more PhosphorusPhosphorus +447.1%
Contains less SodiumSodium -97.5%
Contains more SeleniumSelenium +86.8%

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 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3635%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +561.4%
Contains more Vitamin B6Vitamin B6 +221.9%
Contains more FolateFolate +20033.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Cranberry bean raw DV% diff.
Folate 3µg 604µg 150%
Saturated fat 20.099g 0.316g 90%
Fiber 5.1g 24.7g 78%
Vitamin B1 0.02mg 0.747mg 61%
Copper 0.269mg 0.794mg 58%
Iron 0.82mg 5mg 52%
Phosphorus 68mg 372mg 43%
Manganese 0.92mg 40%
Protein 3.02g 23.03g 40%
Potassium 123mg 1332mg 36%
Fats 22.55g 1.23g 33%
Magnesium 29mg 156mg 30%
Zinc 0.73mg 3.63mg 26%
Vitamin B6 0.096mg 0.309mg 16%
Vitamin B5 0.748mg 15%
Calcium 5mg 127mg 12%
Vitamin B2 0.06mg 0.213mg 12%
Selenium 6.8µg 12.7µg 11%
Sodium 241mg 6mg 10%
Vitamin B3 0.22mg 1.455mg 8%
Calories 460kcal 335kcal 6%
Monounsaturated fat 1.61g 0.106g 4%
Choline 9.1mg 2%
Polyunsaturated fat 0.81g 0.527g 2%
Vitamin E 0.19mg 1%
Vitamin K 1.1µg 1%
Carbs 61.22g 60.05g 0%
Net carbs 56.12g 35.35g N/A
Sugar 45.16g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 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 +1733.3%
Contains more ProteinProtein +662.6%
Contains more OtherOther +93%
~equal in Carbs ~60.05g
~equal in Water ~12.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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 +1418.9%
Contains more Poly. FatPolyunsaturated fat +53.7%
Contains less Sat. FatSaturated fat -98.4%

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.