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  6. Edam vs. Cranberry bean raw

Edam vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between edam and cranberry bean raw?

  • Edam is higher in vitamin B12 and calcium; however, cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, and manganese.
  • Cranberry bean raw's daily need coverage for folate is 147% more.
  • Cranberry bean raw has less sodium.

We used Cheese, edam and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Edam 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.
Edam
Edam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +475.6%
Contains more PhosphorusPhosphorus +44.1%
Contains more SeleniumSelenium +14.2%
Contains more MagnesiumMagnesium +420%
Contains more PotassiumPotassium +608.5%
Contains more IronIron +1036.4%
Contains more CopperCopper +2105.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +8263.6%
~equal in Zinc ~3.63mg

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.
Edam
Edam
7
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +82.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1918.9%
Contains more Vitamin B3Vitamin B3 +1674.4%
Contains more Vitamin B5Vitamin B5 +166.2%
Contains more Vitamin B6Vitamin B6 +306.6%
Contains more FolateFolate +3675%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Edam Cranberry bean raw DV% diff.
Folate 16µg 604µg 147%
Fiber 0g 24.7g 99%
Copper 0.036mg 0.794mg 84%
Saturated fat 17.572g 0.316g 78%
Vitamin B12 1.54µg 0µg 64%
Calcium 731mg 127mg 60%
Vitamin B1 0.037mg 0.747mg 59%
Iron 0.44mg 5mg 57%
Fats 27.8g 1.23g 41%
Manganese 0.011mg 0.92mg 40%
Sodium 812mg 6mg 35%
Potassium 188mg 1332mg 34%
Cholesterol 89mg 0mg 30%
Magnesium 30mg 156mg 30%
Vitamin A 243µg 0µg 27%
Phosphorus 536mg 372mg 23%
Carbs 1.43g 60.05g 20%
Monounsaturated fat 8.125g 0.106g 20%
Vitamin B6 0.076mg 0.309mg 18%
Vitamin B2 0.389mg 0.213mg 14%
Vitamin B3 0.082mg 1.455mg 9%
Vitamin B5 0.281mg 0.748mg 9%
Protein 24.99g 23.03g 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Selenium 14.5µg 12.7µg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.665g 0.527g 1%
Calories 357kcal 335kcal 1%
Zinc 3.75mg 3.63mg 1%
Net carbs 1.43g 35.35g N/A
Sugar 1.43g N/A
Tryptophan 0.352mg 0.273mg 0%
Threonine 0.932mg 0.969mg 0%
Isoleucine 1.308mg 1.017mg 0%
Leucine 2.57mg 1.838mg 0%
Lysine 2.66mg 1.58mg 0%
Methionine 0.721mg 0.346mg 0%
Phenylalanine 1.434mg 1.245mg 0%
Valine 1.81mg 1.205mg 0%
Histidine 1.034mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
Edam
4
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +2160.2%
Contains more WaterWater +235.4%
Contains more OtherOther +27.9%
Contains more CarbsCarbs +4099.3%
~equal in Protein ~23.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +7565.1%
Contains more Poly. FatPolyunsaturated fat +26.2%
Contains less Sat. FatSaturated fat -98.2%

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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.