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  6. Endive vs. Cranberry bean raw

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

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Important differences between endive and cranberry bean raw

  • Endive has more vitamin A; however, cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, potassium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 116% more.
  • Endive has 1084 times more vitamin A than cranberry bean raw. Endive has 2167IU of vitamin A, while cranberry bean raw has 2IU.

The food varieties used in the comparison are Endive, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Endive 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.
Endive
Endive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
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 +940%
Contains more CalciumCalcium +144.2%
Contains more PotassiumPotassium +324.2%
Contains more IronIron +502.4%
Contains more CopperCopper +702%
Contains more ZincZinc +359.5%
Contains more PhosphorusPhosphorus +1228.6%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +119%
Contains more SeleniumSelenium +6250%

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.
Endive
Endive
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
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 B5Vitamin B5 +20.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +833.8%
Contains more Vitamin B2Vitamin B2 +184%
Contains more Vitamin B3Vitamin B3 +263.8%
Contains more Vitamin B6Vitamin B6 +1445%
Contains more FolateFolate +325.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Endive Cranberry bean raw DV% diff.
Vitamin K 231µg 193%
Folate 142µg 604µg 116%
Fiber 3.1g 24.7g 86%
Copper 0.099mg 0.794mg 77%
Vitamin B1 0.08mg 0.747mg 56%
Iron 0.83mg 5mg 52%
Phosphorus 28mg 372mg 49%
Protein 1.25g 23.03g 44%
Magnesium 15mg 156mg 34%
Potassium 314mg 1332mg 30%
Zinc 0.79mg 3.63mg 26%
Selenium 0.2µg 12.7µg 23%
Manganese 0.42mg 0.92mg 22%
Vitamin B6 0.02mg 0.309mg 22%
Carbs 3.35g 60.05g 19%
Calories 17kcal 335kcal 16%
Vitamin A 108µg 0µg 12%
Vitamin B2 0.075mg 0.213mg 11%
Calcium 52mg 127mg 8%
Vitamin B3 0.4mg 1.455mg 7%
Vitamin C 6.5mg 0mg 7%
Polyunsaturated fat 0.087g 0.527g 3%
Vitamin E 0.44mg 3%
Vitamin B5 0.9mg 0.748mg 3%
Choline 16.8mg 3%
Fats 0.2g 1.23g 2%
Saturated fat 0.048g 0.316g 1%
Sodium 22mg 6mg 1%
Net carbs 0.25g 35.35g N/A
Sugar 0.25g N/A
Monounsaturated fat 0.004g 0.106g 0%
Tryptophan 0.005mg 0.273mg 0%
Threonine 0.05mg 0.969mg 0%
Isoleucine 0.072mg 1.017mg 0%
Leucine 0.098mg 1.838mg 0%
Lysine 0.063mg 1.58mg 0%
Methionine 0.014mg 0.346mg 0%
Phenylalanine 0.053mg 1.245mg 0%
Valine 0.063mg 1.205mg 0%
Histidine 0.023mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 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 +657%
Contains more ProteinProtein +1742.4%
Contains more FatsFats +515%
Contains more CarbsCarbs +1692.5%
Contains more OtherOther +134%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 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 -84.8%
Contains more Mono. FatMonounsaturated fat +2550%
Contains more Poly. FatPolyunsaturated fat +505.7%

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.