Crouton vs. Cranberry bean raw — In-Depth Nutrition Comparison
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Differences between crouton and cranberry bean raw
- Crouton has more selenium and vitamin B3, while cranberry bean raw has more folate, fiber, copper, phosphorus, potassium, magnesium, and zinc.
- Cranberry bean raw's daily need coverage for folate is 118% higher.
- Cranberry bean raw contains 116 times less sodium than crouton. Crouton contains 698mg of sodium, while cranberry bean raw contains 6mg.
- Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of crouton is 72.
The food types used in this comparison are Croutons, plain and Beans, cranberry (roman), mature seeds, raw.
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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.
| Contains more SeleniumSelenium | +195.3% |
| Contains more MagnesiumMagnesium | +403.2% |
| Contains more CalciumCalcium | +67.1% |
| Contains more PotassiumPotassium | +974.2% |
| Contains more IronIron | +22.5% |
| Contains more CopperCopper | +387.1% |
| Contains more ZincZinc | +307.9% |
| Contains more PhosphorusPhosphorus | +223.5% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +84% |
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.
| Contains more Vitamin B2Vitamin B2 | +27.7% |
| Contains more Vitamin B3Vitamin B3 | +273.8% |
| Contains more Vitamin B1Vitamin B1 | +19.9% |
| Contains more Vitamin B5Vitamin B5 | +74.4% |
| Contains more Vitamin B6Vitamin B6 | +1088.5% |
| Contains more FolateFolate | +357.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 132µg | 604µg | 118% |
| Fiber | 5.1g | 24.7g | 78% |
| Copper | 0.163mg | 0.794mg | 70% |
| Selenium | 37.5µg | 12.7µg | 45% |
| Phosphorus | 115mg | 372mg | 37% |
| Potassium | 124mg | 1332mg | 36% |
| Sodium | 698mg | 6mg | 30% |
| Magnesium | 31mg | 156mg | 30% |
| Vitamin B3 | 5.439mg | 1.455mg | 25% |
| Zinc | 0.89mg | 3.63mg | 25% |
| Vitamin B6 | 0.026mg | 0.309mg | 22% |
| Protein | 11.9g | 23.03g | 22% |
| Manganese | 0.5mg | 0.92mg | 18% |
| Iron | 4.08mg | 5mg | 12% |
| Vitamin B1 | 0.623mg | 0.747mg | 10% |
| Fats | 6.6g | 1.23g | 8% |
| Monounsaturated fat | 3.059g | 0.106g | 7% |
| Vitamin B5 | 0.429mg | 0.748mg | 6% |
| Saturated fat | 1.51g | 0.316g | 5% |
| Calcium | 76mg | 127mg | 5% |
| Polyunsaturated fat | 1.273g | 0.527g | 5% |
| Vitamin B2 | 0.272mg | 0.213mg | 5% |
| Calories | 407kcal | 335kcal | 4% |
| Carbs | 73.5g | 60.05g | 4% |
| Net carbs | 68.4g | 35.35g | N/A |
| Tryptophan | 0.14mg | 0.273mg | 0% |
| Threonine | 0.337mg | 0.969mg | 0% |
| Isoleucine | 0.456mg | 1.017mg | 0% |
| Leucine | 0.832mg | 1.838mg | 0% |
| Lysine | 0.278mg | 1.58mg | 0% |
| Methionine | 0.211mg | 0.346mg | 0% |
| Phenylalanine | 0.586mg | 1.245mg | 0% |
| Valine | 0.514mg | 1.205mg | 0% |
| Histidine | 0.255mg | 0.641mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +436.6% |
| Contains more CarbsCarbs | +22.4% |
| Contains more ProteinProtein | +93.5% |
| Contains more WaterWater | +125.3% |
| Contains more OtherOther | +32% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
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 | +2785.8% |
| Contains more Poly. FatPolyunsaturated fat | +141.6% |
| Contains less Sat. FatSaturated fat | -79.1% |