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  6. Coriander vs. Cranberry bean raw

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

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The main differences between coriander and cranberry bean raw

  • Coriander is richer in vitamin A and vitamin C, yet cranberry bean raw is richer in folate, fiber, copper, vitamin B1, phosphorus, iron, magnesium, and zinc.
  • Daily need coverage for folate for cranberry bean raw is 136% higher.

Food types used in this article are Coriander (cilantro) leaves, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
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 +500%
Contains more CalciumCalcium +89.6%
Contains more PotassiumPotassium +155.7%
Contains more IronIron +182.5%
Contains more CopperCopper +252.9%
Contains more ZincZinc +626%
Contains more PhosphorusPhosphorus +675%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +116%
Contains more SeleniumSelenium +1311.1%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
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 +1014.9%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B5Vitamin B5 +31.2%
Contains more Vitamin B6Vitamin B6 +107.4%
Contains more FolateFolate +874.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Cranberry bean raw DV% diff.
Vitamin K 310µg 258%
Folate 62µg 604µg 136%
Fiber 2.8g 24.7g 88%
Copper 0.225mg 0.794mg 63%
Vitamin B1 0.067mg 0.747mg 57%
Phosphorus 48mg 372mg 46%
Protein 2.13g 23.03g 42%
Iron 1.77mg 5mg 40%
Vitamin A 337µg 0µg 37%
Magnesium 26mg 156mg 31%
Vitamin C 27mg 0mg 30%
Zinc 0.5mg 3.63mg 28%
Potassium 521mg 1332mg 24%
Selenium 0.9µg 12.7µg 21%
Manganese 0.426mg 0.92mg 21%
Carbs 3.67g 60.05g 19%
Vitamin E 2.5mg 17%
Calories 23kcal 335kcal 16%
Vitamin B6 0.149mg 0.309mg 12%
Calcium 67mg 127mg 6%
Vitamin B2 0.162mg 0.213mg 4%
Vitamin B5 0.57mg 0.748mg 4%
Polyunsaturated fat 0.04g 0.527g 3%
Sodium 46mg 6mg 2%
Vitamin B3 1.114mg 1.455mg 2%
Choline 12.8mg 2%
Fats 0.52g 1.23g 1%
Saturated fat 0.014g 0.316g 1%
Net carbs 0.87g 35.35g N/A
Sugar 0.87g N/A
Monounsaturated fat 0.275g 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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 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 +644.2%
Contains more ProteinProtein +981.2%
Contains more FatsFats +136.5%
Contains more CarbsCarbs +1536.2%
Contains more OtherOther +124.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 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 +159.4%
Contains more Poly. FatPolyunsaturated fat +1217.5%

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.