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  6. Feta vs. Cranberry bean raw

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

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How are feta and cranberry bean raw different?

  • Feta has more vitamin B12 and vitamin B2; however, cranberry bean raw is richer in folate, fiber, copper, iron, vitamin B1, and manganese.
  • Cranberry bean raw covers your daily need for folate, 143% more than feta.
  • Cranberry bean raw contains less sodium.

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

Infographic

Feta 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.
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +288.2%
Contains more SeleniumSelenium +18.1%
Contains more MagnesiumMagnesium +721.1%
Contains more PotassiumPotassium +2048.4%
Contains more IronIron +669.2%
Contains more CopperCopper +2381.3%
Contains more ZincZinc +26%
Contains more PhosphorusPhosphorus +10.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +3185.7%

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.
Feta
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 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 +296.2%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +385.1%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more FolateFolate +1787.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Feta Cranberry bean raw DV% diff.
Folate 32µg 604µg 143%
Fiber 0g 24.7g 99%
Copper 0.032mg 0.794mg 85%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.316g 67%
Iron 0.65mg 5mg 54%
Vitamin B1 0.154mg 0.747mg 49%
Vitamin B2 0.844mg 0.213mg 49%
Sodium 917mg 6mg 40%
Manganese 0.028mg 0.92mg 39%
Calcium 493mg 127mg 37%
Potassium 62mg 1332mg 37%
Magnesium 19mg 156mg 33%
Fats 21.28g 1.23g 31%
Cholesterol 89mg 0mg 30%
Carbs 4.09g 60.05g 19%
Protein 14.21g 23.03g 18%
Vitamin A 125µg 0µg 14%
Monounsaturated fat 4.623g 0.106g 11%
Vitamin B6 0.424mg 0.309mg 9%
Zinc 2.88mg 3.63mg 7%
Phosphorus 337mg 372mg 5%
Vitamin B5 0.967mg 0.748mg 4%
Calories 264kcal 335kcal 4%
Selenium 15µg 12.7µg 4%
Vitamin B3 0.991mg 1.455mg 3%
Choline 15.4mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin K 1.8µg 2%
Vitamin D 16IU 0IU 2%
Vitamin E 0.18mg 1%
Net carbs 4.09g 35.35g N/A
Sugar 4.09g N/A
Polyunsaturated fat 0.591g 0.527g 0%
Tryptophan 0.2mg 0.273mg 0%
Threonine 0.637mg 0.969mg 0%
Isoleucine 0.803mg 1.017mg 0%
Leucine 1.395mg 1.838mg 0%
Lysine 1.219mg 1.58mg 0%
Methionine 0.368mg 0.346mg 0%
Phenylalanine 0.675mg 1.245mg 0%
Valine 1.065mg 1.205mg 0%
Histidine 0.397mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +1630.1%
Contains more WaterWater +345.7%
Contains more OtherOther +57.6%
Contains more ProteinProtein +62.1%
Contains more CarbsCarbs +1368.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +4261.3%
Contains more Poly. FatPolyunsaturated fat +12.1%
Contains less Sat. FatSaturated fat -97.9%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.