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  6. Edible mushroom vs. Cranberry bean raw

Edible mushroom vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are edible mushroom and cranberry bean raw different?

  • Cranberry bean raw has more folate, fiber, iron, vitamin B1, copper, phosphorus, manganese, magnesium, potassium, and zinc than edible mushroom.
  • Daily need coverage for folate for cranberry bean raw is 147% higher.

Mushrooms, white, raw and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 less SodiumSodium -16.7%
Contains more MagnesiumMagnesium +1633.3%
Contains more CalciumCalcium +4133.3%
Contains more PotassiumPotassium +318.9%
Contains more IronIron +900%
Contains more CopperCopper +149.7%
Contains more ZincZinc +598.1%
Contains more PhosphorusPhosphorus +332.6%
Contains more ManganeseManganese +1857.4%
Contains more SeleniumSelenium +36.6%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +88.7%
Contains more Vitamin B3Vitamin B3 +147.9%
Contains more Vitamin B5Vitamin B5 +100.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +822.2%
Contains more Vitamin B6Vitamin B6 +197.1%
Contains more FolateFolate +3452.9%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Edible mushroom Cranberry bean raw DV% diff.
Folate 17µg 604µg 147%
Fiber 1g 24.7g 95%
Vitamin B1 0.081mg 0.747mg 56%
Iron 0.5mg 5mg 56%
Copper 0.318mg 0.794mg 53%
Phosphorus 86mg 372mg 41%
Protein 3.09g 23.03g 40%
Manganese 0.047mg 0.92mg 38%
Magnesium 9mg 156mg 35%
Potassium 318mg 1332mg 30%
Zinc 0.52mg 3.63mg 28%
Carbs 3.26g 60.05g 19%
Vitamin B6 0.104mg 0.309mg 16%
Calories 22kcal 335kcal 16%
Vitamin B5 1.497mg 0.748mg 15%
Vitamin B2 0.402mg 0.213mg 15%
Vitamin B3 3.607mg 1.455mg 13%
Calcium 3mg 127mg 12%
Selenium 9.3µg 12.7µg 6%
Choline 17.3mg 3%
Polyunsaturated fat 0.16g 0.527g 2%
Vitamin C 2.1mg 0mg 2%
Vitamin B12 0.04µg 0µg 2%
Saturated fat 0.05g 0.316g 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Fats 0.34g 1.23g 1%
Net carbs 2.26g 35.35g N/A
Sugar 1.98g N/A
Sodium 5mg 6mg 0%
Vitamin E 0.01mg 0%
Monounsaturated fat 0g 0.106g 0%
Tryptophan 0.035mg 0.273mg 0%
Threonine 0.107mg 0.969mg 0%
Isoleucine 0.076mg 1.017mg 0%
Leucine 0.12mg 1.838mg 0%
Lysine 0.107mg 1.58mg 0%
Methionine 0.031mg 0.346mg 0%
Phenylalanine 0.085mg 1.245mg 0%
Valine 0.232mg 1.205mg 0%
Histidine 0.057mg 0.641mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 +646.2%
Contains more ProteinProtein +645.3%
Contains more FatsFats +261.8%
Contains more CarbsCarbs +1742%
Contains more OtherOther +283.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 -84.2%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +229.4%

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.