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  6. Fontina vs. Cranberry bean raw

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

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How are fontina and cranberry bean raw different?

  • Fontina is higher in vitamin B12 and calcium; however, cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, and manganese.
  • Daily need coverage for folate for cranberry bean raw is 150% higher.
  • Cranberry bean raw has less cholesterol.

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

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +333.1%
Contains more SeleniumSelenium +14.2%
Contains more MagnesiumMagnesium +1014.3%
Contains more PotassiumPotassium +1981.3%
Contains more IronIron +2073.9%
Contains more CopperCopper +3076%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +6471.4%
~equal in Zinc ~3.63mg
~equal in Phosphorus ~372mg

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 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3457.1%
Contains more Vitamin B3Vitamin B3 +870%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B6Vitamin B6 +272.3%
Contains more FolateFolate +9966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.213mg

All nutrients comparison - raw data values

Nutrient Fontina Cranberry bean raw DV% diff.
Folate 6µg 604µg 150%
Fiber 0g 24.7g 99%
Saturated fat 19.196g 0.316g 86%
Copper 0.025mg 0.794mg 85%
Vitamin B12 1.68µg 0µg 70%
Vitamin B1 0.021mg 0.747mg 61%
Iron 0.23mg 5mg 60%
Fats 31.14g 1.23g 46%
Calcium 550mg 127mg 42%
Manganese 0.014mg 0.92mg 39%
Cholesterol 116mg 0mg 39%
Potassium 64mg 1332mg 37%
Sodium 800mg 6mg 35%
Magnesium 14mg 156mg 34%
Vitamin A 261µg 0µg 29%
Monounsaturated fat 8.687g 0.106g 21%
Carbs 1.55g 60.05g 20%
Vitamin B6 0.083mg 0.309mg 17%
Vitamin B3 0.15mg 1.455mg 8%
Polyunsaturated fat 1.654g 0.527g 8%
Vitamin B5 0.429mg 0.748mg 6%
Protein 25.6g 23.03g 5%
Phosphorus 346mg 372mg 4%
Choline 15.4mg 3%
Calories 389kcal 335kcal 3%
Selenium 14.5µg 12.7µg 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin K 2.6µg 2%
Vitamin E 0.27mg 2%
Vitamin B2 0.204mg 0.213mg 1%
Zinc 3.5mg 3.63mg 1%
Net carbs 1.55g 35.35g N/A
Sugar 1.55g N/A
Tryptophan 0.361mg 0.273mg 0%
Threonine 0.935mg 0.969mg 0%
Isoleucine 1.384mg 1.017mg 0%
Leucine 2.664mg 1.838mg 0%
Lysine 2.328mg 1.58mg 0%
Methionine 0.706mg 0.346mg 0%
Phenylalanine 1.497mg 1.245mg 0%
Valine 1.926mg 1.205mg 0%
Histidine 0.959mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +2431.7%
Contains more WaterWater +206.1%
Contains more OtherOther +14.8%
Contains more CarbsCarbs +3774.2%
~equal in Protein ~23.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +8095.3%
Contains more Poly. FatPolyunsaturated fat +213.9%
Contains less Sat. FatSaturated fat -98.4%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.