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  6. Eggnog vs. Cranberry bean raw

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

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What are the main differences between eggnog and cranberry bean raw?

  • Cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, manganese, phosphorus, potassium, magnesium, and zinc than eggnog.
  • Cranberry bean raw's daily need coverage for folate is 151% higher.
  • Eggnog has a higher glycemic index (55) than cranberry bean raw (35).

We used Eggnog and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Eggnog 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.
Eggnog
Eggnog
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
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 +721.1%
Contains more PotassiumPotassium +707.3%
Contains more IronIron +2400%
Contains more CopperCopper +6007.7%
Contains more ZincZinc +689.1%
Contains more PhosphorusPhosphorus +241.3%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +18300%
Contains more SeleniumSelenium +202.4%
~equal in Calcium ~127mg

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.
Eggnog
Eggnog
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2097.1%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B3Vitamin B3 +1285.7%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more Vitamin B6Vitamin B6 +518%
Contains more FolateFolate +60300%

All nutrients comparison - raw data values

Nutrient Eggnog Cranberry bean raw DV% diff.
Folate 1µg 604µg 151%
Fiber 0g 24.7g 99%
Copper 0.013mg 0.794mg 87%
Iron 0.2mg 5mg 60%
Vitamin B1 0.034mg 0.747mg 59%
Manganese 0.005mg 0.92mg 40%
Phosphorus 109mg 372mg 38%
Protein 4.55g 23.03g 37%
Potassium 165mg 1332mg 34%
Magnesium 19mg 156mg 33%
Zinc 0.46mg 3.63mg 29%
Vitamin B6 0.05mg 0.309mg 20%
Cholesterol 59mg 0mg 20%
Vitamin B12 0.45µg 0µg 19%
Carbs 8.05g 60.05g 17%
Selenium 4.2µg 12.7µg 15%
Calories 88kcal 335kcal 12%
Saturated fat 2.591g 0.316g 10%
Choline 52.2mg 9%
Vitamin B3 0.105mg 1.455mg 8%
Vitamin A 59µg 0µg 7%
Vitamin B5 0.417mg 0.748mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Fats 4.19g 1.23g 5%
Monounsaturated fat 1.302g 0.106g 3%
Polyunsaturated fat 0.198g 0.527g 2%
Sodium 54mg 6mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin B2 0.19mg 0.213mg 2%
Vitamin E 0.21mg 1%
Net carbs 8.05g 35.35g N/A
Calcium 130mg 127mg 0%
Sugar 8.05g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.085mg 0.273mg 0%
Threonine 0.201mg 0.969mg 0%
Isoleucine 0.237mg 1.017mg 0%
Leucine 0.383mg 1.838mg 0%
Lysine 0.257mg 1.58mg 0%
Methionine 0.12mg 0.346mg 0%
Phenylalanine 0.225mg 1.245mg 0%
Valine 0.289mg 1.205mg 0%
Histidine 0.108mg 0.641mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 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 +240.7%
Contains more WaterWater +566.2%
Contains more ProteinProtein +406.2%
Contains more CarbsCarbs +646%
Contains more OtherOther +392.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 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 +1128.3%
Contains less Sat. FatSaturated fat -87.8%
Contains more Poly. FatPolyunsaturated fat +166.2%

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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.