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  6. Dulce de Leche vs. Cranberry bean raw

Dulce de Leche vs. Cranberry bean raw — In-Depth Nutrition Comparison

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The main differences between dulce de Leche and cranberry bean raw

  • Cranberry bean raw is richer than dulce de Leche in folate, fiber, copper, vitamin B1, iron, manganese, magnesium, potassium, zinc, and phosphorus.
  • Daily need coverage for folate for cranberry bean raw is 148% higher.

Food types used in this article are Dulce de Leche and Beans, cranberry (roman), mature seeds, raw.

Infographic

Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
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 CalciumCalcium +97.6%
Contains more MagnesiumMagnesium +609.1%
Contains more PotassiumPotassium +280.6%
Contains more IronIron +2841.2%
Contains more CopperCopper +19750%
Contains more ZincZinc +359.5%
Contains more PhosphorusPhosphorus +92.7%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +45900%
Contains more SeleniumSelenium +370.4%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +90.1%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +4568.8%
Contains more Vitamin B3Vitamin B3 +592.9%
Contains more Vitamin B6Vitamin B6 +1831.3%
Contains more FolateFolate +5390.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 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 FatsFats +497.6%
Contains more WaterWater +131.7%
Contains more ProteinProtein +236.7%
Contains more OtherOther +88.6%
~equal in Carbs ~60.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 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 more Mono. FatMonounsaturated fat +1921.7%
Contains less Sat. FatSaturated fat -93%
Contains more Poly. FatPolyunsaturated fat +40.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dulce de Leche Cranberry bean raw DV% diff.
Folate 11µg 604µg 148%
Fiber 0g 24.7g 99%
Copper 0.004mg 0.794mg 88%
Vitamin B1 0.016mg 0.747mg 61%
Iron 0.17mg 5mg 60%
Manganese 0.002mg 0.92mg 40%
Magnesium 22mg 156mg 32%
Protein 6.84g 23.03g 32%
Potassium 350mg 1332mg 29%
Zinc 0.79mg 3.63mg 26%
Phosphorus 193mg 372mg 26%
Vitamin B6 0.016mg 0.309mg 23%
Saturated fat 4.534g 0.316g 19%
Selenium 2.7µg 12.7µg 18%
Choline 89.1mg 16%
Vitamin B2 0.405mg 0.213mg 15%
Vitamin B12 0.31µg 0µg 13%
Calcium 251mg 127mg 12%
Cholesterol 29mg 0mg 10%
Fats 7.35g 1.23g 9%
Vitamin B3 0.21mg 1.455mg 8%
Vitamin A 74µg 0µg 8%
Sodium 129mg 6mg 5%
Monounsaturated fat 2.143g 0.106g 5%
Vitamin C 2.6mg 0mg 3%
Carbs 55.35g 60.05g 2%
Vitamin B5 0.835mg 0.748mg 2%
Polyunsaturated fat 0.375g 0.527g 1%
Calories 315kcal 335kcal 1%
Vitamin K 1.3µg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.2mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 55.35g 35.35g N/A
Sugar 49.74g N/A
Trans fat 0.364g 0g N/A
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%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dulce de Leche 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
23%
Dulce de Leche
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
27%
Dulce de Leche
117%
Cranberry bean raw

Comparison summary

Which food is richer in vitamins?
Dulce de Leche
Dulce de Leche is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 49.74g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 123mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 4.218g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 7)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.