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  6. French fries vs. Cranberry bean raw

French fries vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between french fries and cranberry bean raw?

  • The amount of folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, magnesium, zinc, and potassium in cranberry bean raw is higher than in french fries.
  • Cranberry bean raw's daily need coverage for folate is 144% more.
  • Cranberry bean raw has a lower glycemic index (35) than french fries (70).

We used Fast foods, potato, french fried in vegetable oil and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 +345.7%
Contains more CalciumCalcium +605.6%
Contains more PotassiumPotassium +130.1%
Contains more IronIron +517.3%
Contains more CopperCopper +540.3%
Contains more ZincZinc +626%
Contains more PhosphorusPhosphorus +197.6%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +272.5%
Contains more SeleniumSelenium +1311.1%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +106.5%
Contains more Vitamin B6Vitamin B6 +20.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +339.4%
Contains more Vitamin B2Vitamin B2 +446.2%
Contains more Vitamin B5Vitamin B5 +29%
Contains more FolateFolate +1913.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Cranberry bean raw DV% diff.
Folate 30µg 604µg 144%
Fiber 3.8g 24.7g 84%
Copper 0.124mg 0.794mg 74%
Iron 0.81mg 5mg 52%
Vitamin B1 0.17mg 0.747mg 48%
Protein 3.43g 23.03g 39%
Phosphorus 125mg 372mg 35%
Polyunsaturated fat 5.398g 0.527g 32%
Manganese 0.247mg 0.92mg 29%
Magnesium 35mg 156mg 29%
Zinc 0.5mg 3.63mg 28%
Potassium 579mg 1332mg 22%
Fats 14.73g 1.23g 21%
Selenium 0.9µg 12.7µg 21%
Monounsaturated fat 5.969g 0.106g 15%
Vitamin B2 0.039mg 0.213mg 13%
Calcium 18mg 127mg 11%
Vitamin E 1.67mg 11%
Vitamin B3 3.004mg 1.455mg 10%
Vitamin K 11.2µg 9%
Saturated fat 2.336g 0.316g 9%
Sodium 210mg 6mg 9%
Choline 36.8mg 7%
Carbs 41.44g 60.05g 6%
Vitamin B6 0.372mg 0.309mg 5%
Vitamin C 4.7mg 0mg 5%
Vitamin B5 0.58mg 0.748mg 3%
Calories 312kcal 335kcal 1%
Net carbs 37.64g 35.35g N/A
Sugar 0.3g N/A
Trans fat 0.06g 0g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 +1097.6%
Contains more WaterWater +211.1%
Contains more ProteinProtein +571.4%
Contains more CarbsCarbs +44.9%
Contains more OtherOther +78.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 +5531.1%
Contains more Poly. FatPolyunsaturated fat +924.3%
Contains less Sat. FatSaturated fat -86.5%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.