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  6. Dried fruit vs. Cranberry bean raw

Dried fruit vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between Dried fruit and Cranberry bean raw

  • Dried fruit has more Vitamin A RAE, while Cranberry bean raw has more Folate, Fiber, Vitamin B1, Copper, Phosphorus, Manganese, Magnesium, Zinc, and Iron.
  • Cranberry bean raw's daily need coverage for Folate is 149% higher.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Beans, cranberry (roman), mature seeds, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +387.5%
Contains more CalciumCalcium +130.9%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +88%
Contains more CopperCopper +131.5%
Contains more ZincZinc +830.8%
Contains more PhosphorusPhosphorus +423.9%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +291.5%
Contains more SeleniumSelenium +477.3%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +180100%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +77.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4880%
Contains more Vitamin B2Vitamin B2 +187.8%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin B6Vitamin B6 +116.1%
Contains more FolateFolate +5940%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +149.3%
Contains more ProteinProtein +579.4%
Contains more FatsFats +141.2%
Contains more OtherOther +28.4%
~equal in Carbs ~60.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -94.6%
Contains more Mono. FatMonounsaturated Fat +43.2%
Contains more Poly. FatPolyunsaturated fat +612.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Cranberry bean raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberry bean raw Opinion
Calories 241kcal 335kcal Cranberry bean raw
Protein 3.39g 23.03g Cranberry bean raw
Fats 0.51g 1.23g Cranberry bean raw
Vitamin C 1mg 0mg Dried fruit
Net carbs 55.34g 35.35g Dried fruit
Carbs 62.64g 60.05g Dried fruit
Magnesium 32mg 156mg Cranberry bean raw
Calcium 55mg 127mg Cranberry bean raw
Potassium 1162mg 1332mg Cranberry bean raw
Iron 2.66mg 5mg Cranberry bean raw
Sugar 53.44g Cranberry bean raw
Fiber 7.3g 24.7g Cranberry bean raw
Copper 0.343mg 0.794mg Cranberry bean raw
Zinc 0.39mg 3.63mg Cranberry bean raw
Starch 0.35g Dried fruit
Phosphorus 71mg 372mg Cranberry bean raw
Sodium 10mg 6mg Cranberry bean raw
Vitamin A 3604IU 2IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg 0.92mg Cranberry bean raw
Selenium 2.2µg 12.7µg Cranberry bean raw
Vitamin B1 0.015mg 0.747mg Cranberry bean raw
Vitamin B2 0.074mg 0.213mg Cranberry bean raw
Vitamin B3 2.589mg 1.455mg Dried fruit
Vitamin B5 0.516mg 0.748mg Cranberry bean raw
Vitamin B6 0.143mg 0.309mg Cranberry bean raw
Vitamin K 3.1µg Dried fruit
Folate 10µg 604µg Cranberry bean raw
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 0.316g Dried fruit
Monounsaturated Fat 0.074g 0.106g Cranberry bean raw
Polyunsaturated fat 0.074g 0.527g Cranberry bean raw
Tryptophan 0.016mg 0.273mg Cranberry bean raw
Threonine 0.073mg 0.969mg Cranberry bean raw
Isoleucine 0.063mg 1.017mg Cranberry bean raw
Leucine 0.105mg 1.838mg Cranberry bean raw
Lysine 0.083mg 1.58mg Cranberry bean raw
Methionine 0.015mg 0.346mg Cranberry bean raw
Phenylalanine 0.062mg 1.245mg Cranberry bean raw
Valine 0.078mg 1.205mg Cranberry bean raw
Histidine 0.047mg 0.641mg Cranberry bean raw
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Dried fruit
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
44%
Dried fruit
117%
Cranberry bean raw

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.299g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 4)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.