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  6. Fruitcake vs. Bean raw

Fruitcake vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between fruitcake and bean raw

  • Bean raw has more folate, copper, vitamin B1, phosphorus, fiber, selenium, manganese, magnesium, iron, and potassium than fruitcake.
  • Bean raw's daily need coverage for folate is 126% more.
  • Fruitcake has a higher glycemic index. The glycemic index of fruitcake is 53, while the glycemic index of bean raw is 33.

The food varieties used in the comparison are Cake, fruitcake, commercially prepared and Beans, pinto, mature seeds, raw.

Infographic

Fruitcake vs 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +242.4%
Contains more PotassiumPotassium +810.5%
Contains more IronIron +144.9%
Contains more CopperCopper +1686%
Contains more ZincZinc +744.4%
Contains more PhosphorusPhosphorus +690.4%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +421.8%
Contains more SeleniumSelenium +1295%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1160%
Contains more Vitamin B1Vitamin B1 +1326%
Contains more Vitamin B2Vitamin B2 +114.1%
Contains more Vitamin B3Vitamin B3 +48.4%
Contains more Vitamin B5Vitamin B5 +247.3%
Contains more Vitamin B6Vitamin B6 +930.4%
Contains more Vitamin KVitamin K +273.3%
Contains more FolateFolate +2525%
Contains more CholineCholine +643.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fruitcake Bean raw DV% diff.
Folate 20µg 525µg 126%
Copper 0.05mg 0.893mg 94%
Vitamin B1 0.05mg 0.713mg 55%
Phosphorus 52mg 411mg 51%
Selenium 2µg 27.9µg 47%
Fiber 3.7g 15.5g 47%
Manganese 0.22mg 1.148mg 40%
Magnesium 16mg 176mg 38%
Iron 2.07mg 5.07mg 38%
Protein 2.9g 21.42g 37%
Potassium 153mg 1393mg 36%
Vitamin B6 0.046mg 0.474mg 33%
Polyunsaturated fat 3.323g 0.407g 19%
Zinc 0.27mg 2.28mg 18%
Starch 34.17g 14%
Fats 9.1g 1.23g 12%
Vitamin B5 0.226mg 0.785mg 11%
Choline 8.9mg 66.2mg 10%
Monounsaturated fat 4.2g 0.229g 10%
Vitamin B2 0.099mg 0.212mg 9%
Calcium 33mg 113mg 8%
Vitamin C 0.5mg 6.3mg 6%
Vitamin E 0.9mg 0.21mg 5%
Sodium 101mg 12mg 4%
Saturated fat 1.048g 0.235g 4%
Vitamin K 1.5µg 5.6µg 3%
Cholesterol 5mg 0mg 2%
Vitamin B3 0.791mg 1.174mg 2%
Calories 324kcal 347kcal 1%
Vitamin A 7µg 0µg 1%
Carbs 61.6g 62.55g 0%
Net carbs 57.9g 47.05g N/A
Sugar 27.42g 2.11g N/A
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.042mg 0.237mg 0%
Threonine 0.102mg 0.81mg 0%
Isoleucine 0.121mg 0.871mg 0%
Leucine 0.206mg 1.558mg 0%
Lysine 0.121mg 1.356mg 0%
Methionine 0.059mg 0.259mg 0%
Phenylalanine 0.14mg 1.095mg 0%
Valine 0.144mg 0.998mg 0%
Histidine 0.071mg 0.556mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +639.8%
Contains more WaterWater +123.3%
Contains more ProteinProtein +638.6%
Contains more OtherOther +215.5%
~equal in Carbs ~62.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +1734.1%
Contains more Poly. FatPolyunsaturated fat +716.5%
Contains less Sat. FatSaturated fat -77.6%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.