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  6. Rainbow trout vs. Cranberry beans

Rainbow trout vs. Cranberry beans — In-Depth Nutrition Comparison

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Significant differences between Rainbow trout and Cranberry beans

  • Rainbow trout is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B5, and Vitamin B6, while Cranberry beans is higher in Folate, Fiber, Iron, and Copper.
  • Rainbow trout covers your daily Vitamin B12 needs 179% more than Cranberry beans.

Specific food types used in this comparison are Fish, trout, rainbow, farmed, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Rainbow trout vs Cranberry beans 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.
Rainbow trout
Rainbow trout
2
:
8
Cranberry beans
Cranberry beans
Contains more Phosphorus +67.4%
Contains more Selenium +1715.4%
Contains more Calcium +100%
Contains more Iron +574.2%
Contains more Magnesium +100%
Contains less Sodium -98%
Contains more Zinc +153.3%
Contains more Copper +402.2%
Contains more Manganese +3263.6%
Equal in Potassium - 387
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Phosphorus +67.4%
Contains more Selenium +1715.4%
Contains more Calcium +100%
Contains more Iron +574.2%
Contains more Magnesium +100%
Contains less Sodium -98%
Contains more Zinc +153.3%
Contains more Copper +402.2%
Contains more Manganese +3263.6%
Equal in Potassium - 387

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.
Rainbow trout
Rainbow trout
10
:
2
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B3 +981%
Contains more Vitamin B5 +594.6%
Contains more Vitamin B6 +319.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +75%
Contains more Folate +1781.8%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B3 +981%
Contains more Vitamin B5 +594.6%
Contains more Vitamin B6 +319.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +75%
Contains more Folate +1781.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
3
:
2
Cranberry beans
Cranberry beans
Contains more Protein +113.5%
Contains more Fats +1243.5%
Contains more Water +14.2%
Contains more Carbs +∞%
Contains more Other +1262.5%
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +113.5%
Contains more Fats +1243.5%
Contains more Water +14.2%
Contains more Carbs +∞%
Contains more Other +1262.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +4847.5%
Contains more Polyunsaturated fat +657.3%
Contains less Saturated Fat -91.4%
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +4847.5%
Contains more Polyunsaturated fat +657.3%
Contains less Saturated Fat -91.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rainbow trout Cranberry beans
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Cranberry beans Opinion
Net carbs 0g 15.86g Cranberry beans
Protein 19.94g 9.34g Rainbow trout
Fats 6.18g 0.46g Rainbow trout
Carbs 0g 24.46g Cranberry beans
Calories 141kcal 136kcal Rainbow trout
Fiber 0g 8.6g Cranberry beans
Calcium 25mg 50mg Cranberry beans
Iron 0.31mg 2.09mg Cranberry beans
Magnesium 25mg 50mg Cranberry beans
Phosphorus 226mg 135mg Rainbow trout
Potassium 377mg 387mg Cranberry beans
Sodium 51mg 1mg Cranberry beans
Zinc 0.45mg 1.14mg Cranberry beans
Copper 0.046mg 0.231mg Cranberry beans
Manganese 0.011mg 0.37mg Cranberry beans
Selenium 23.6µg 1.3µg Rainbow trout
Vitamin A 280IU 0IU Rainbow trout
Vitamin A RAE 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU 0IU Rainbow trout
Vitamin D 15.9µg 0µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.21mg Cranberry beans
Vitamin B2 0.09mg 0.069mg Rainbow trout
Vitamin B3 5.567mg 0.515mg Rainbow trout
Vitamin B5 1.667mg 0.24mg Rainbow trout
Vitamin B6 0.34mg 0.081mg Rainbow trout
Folate 11µg 207µg Cranberry beans
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg 0.111mg Rainbow trout
Threonine 0.915mg 0.393mg Rainbow trout
Isoleucine 0.962mg 0.412mg Rainbow trout
Leucine 1.696mg 0.746mg Rainbow trout
Lysine 1.916mg 0.641mg Rainbow trout
Methionine 0.618mg 0.14mg Rainbow trout
Phenylalanine 0.815mg 0.505mg Rainbow trout
Valine 1.075mg 0.489mg Rainbow trout
Histidine 0.614mg 0.26mg Rainbow trout
Cholesterol 59mg 0mg Cranberry beans
Trans Fat 0.047g 0g Cranberry beans
Saturated Fat 1.383g 0.119g Cranberry beans
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Monounsaturated Fat 1.979g 0.04g Rainbow trout
Polyunsaturated fat 1.507g 0.199g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
119%
Rainbow trout
22%
Cranberry beans
Minerals Daily Need Coverage Score
33%
Rainbow trout
38%
Cranberry beans

Comparison summary

Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Cranberry beans
Cranberry beans is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.264g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $4.6)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.