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  6. Cranberries vs. Navy bean raw

Cranberries vs. Navy bean raw — In-Depth Nutrition Comparison

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The main differences between cranberries and navy bean raw

  • Navy bean raw is richer than cranberries in copper, folate, vitamin B1, magnesium, iron, vitamin B2, phosphorus, vitamin B5, vitamin B6, and zinc.
  • Daily need coverage for copper for navy bean raw is 33% higher.

Food types used in this article are Cranberries, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Cranberries vs Navy 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +1583.3%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +283.8%
Contains more IronIron +739.1%
Contains more CopperCopper +535.7%
Contains more ZincZinc +888.9%
Contains more PhosphorusPhosphorus +809.1%
Contains more ManganeseManganese +52.8%
Contains more SeleniumSelenium +500%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +34.3%
Contains more Vitamin B1Vitamin B1 +3150%
Contains more Vitamin B2Vitamin B2 +975%
Contains more Vitamin B3Vitamin B3 +1107.9%
Contains more Vitamin B5Vitamin B5 +179.7%
Contains more Vitamin B6Vitamin B6 +235.1%
Contains more FolateFolate +13100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Navy bean raw DV% diff.
Copper 0.056mg 0.356mg 33%
Folate 1µg 132µg 33%
Vitamin B1 0.012mg 0.39mg 32%
Magnesium 6mg 101mg 23%
Iron 0.23mg 1.93mg 21%
Vitamin B2 0.02mg 0.215mg 15%
Fiber 3.6g 14%
Phosphorus 11mg 100mg 13%
Protein 0.46g 6.15g 11%
Vitamin B5 0.295mg 0.825mg 11%
Vitamin B6 0.057mg 0.191mg 10%
Vitamin E 1.32mg 9%
Potassium 80mg 307mg 7%
Zinc 0.09mg 0.89mg 7%
Vitamin B3 0.101mg 1.22mg 7%
Manganese 0.267mg 0.408mg 6%
Vitamin C 14mg 18.8mg 5%
Vitamin K 5µg 4%
Polyunsaturated fat 0.055g 0.407g 2%
Choline 5.5mg 1%
Calories 46kcal 67kcal 1%
Selenium 0.1µg 0.6µg 1%
Calcium 8mg 15mg 1%
Fats 0.13g 0.7g 1%
Fructose 0.67g 1%
Carbs 11.97g 13.05g 0%
Net carbs 8.37g 13.05g N/A
Sugar 4.27g N/A
Sodium 2mg 13mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.008g 0.085g 0%
Monounsaturated fat 0.018g 0.052g 0%
Tryptophan 0.003mg 0.064mg 0%
Threonine 0.028mg 0.258mg 0%
Isoleucine 0.033mg 0.273mg 0%
Leucine 0.053mg 0.442mg 0%
Lysine 0.039mg 0.35mg 0%
Methionine 0.003mg 0.064mg 0%
Phenylalanine 0.036mg 0.31mg 0%
Valine 0.045mg 0.316mg 0%
Histidine 0.018mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +1237%
Contains more FatsFats +438.5%
Contains more OtherOther +691.7%
~equal in Carbs ~13.05g
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +188.9%
Contains more Poly. FatPolyunsaturated fat +640%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.