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  6. Cranberries vs. Yardlong bean (Asparagus bean) raw

Cranberries vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the differences between cranberries and yardlong bean (Asparagus bean) raw?

  • The amount of vitamin A, folate, magnesium, vitamin B1, vitamin B2, phosphorus, and vitamin C in yardlong bean (Asparagus bean) raw is higher than in cranberries.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin A is 16% more.
  • Cranberries have a lower glycemic index (45) than yardlong bean (Asparagus bean) raw (86).

We used Cranberries, raw and Yardlong bean, raw types in this article.

Infographic

Cranberries vs Yardlong bean (Asparagus 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CopperCopper +16.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +30.2%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +200%
Contains more IronIron +104.3%
Contains more ZincZinc +311.1%
Contains more PhosphorusPhosphorus +436.4%
Contains more SeleniumSelenium +1400%

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% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +436.4%
Contains more Vitamin B6Vitamin B6 +137.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +34.3%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +791.7%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +305.9%
Contains more FolateFolate +6100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Yardlong bean (Asparagus bean) raw DV% diff.
Folate 1µg 62µg 15%
Fiber 3.6g 14%
Vitamin E 1.32mg 9%
Magnesium 6mg 44mg 9%
Vitamin B1 0.012mg 0.107mg 8%
Vitamin B2 0.02mg 0.11mg 7%
Phosphorus 11mg 59mg 7%
Potassium 80mg 240mg 5%
Protein 0.46g 2.8g 5%
Vitamin C 14mg 18.8mg 5%
Vitamin B5 0.295mg 0.055mg 5%
Vitamin A 3µg 43µg 4%
Calcium 8mg 50mg 4%
Vitamin K 5µg 4%
Selenium 0.1µg 1.5µg 3%
Manganese 0.267mg 0.205mg 3%
Zinc 0.09mg 0.37mg 3%
Vitamin B6 0.057mg 0.024mg 3%
Iron 0.23mg 0.47mg 3%
Vitamin B3 0.101mg 0.41mg 2%
Polyunsaturated fat 0.055g 0.169g 1%
Choline 5.5mg 1%
Fructose 0.67g 1%
Carbs 11.97g 8.35g 1%
Copper 0.056mg 0.048mg 1%
Calories 46kcal 47kcal 0%
Fats 0.13g 0.4g 0%
Net carbs 8.37g 8.35g N/A
Sugar 4.27g N/A
Sodium 2mg 4mg 0%
Saturated fat 0.008g 0.105g 0%
Monounsaturated fat 0.018g 0.036g 0%
Tryptophan 0.003mg 0.032mg 0%
Threonine 0.028mg 0.104mg 0%
Isoleucine 0.033mg 0.15mg 0%
Leucine 0.053mg 0.2mg 0%
Lysine 0.039mg 0.184mg 0%
Methionine 0.003mg 0.04mg 0%
Phenylalanine 0.036mg 0.154mg 0%
Valine 0.045mg 0.162mg 0%
Histidine 0.018mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +43.4%
Contains more ProteinProtein +508.7%
Contains more FatsFats +207.7%
Contains more OtherOther +400%
~equal in Water ~87.85g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +207.3%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.