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  6. Asparagus vs. Cranberry bean raw

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

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Significant differences between asparagus and cranberry bean raw

  • The amount of folate, fiber, copper, vitamin B1, phosphorus, iron, magnesium, potassium, manganese, and zinc in cranberry bean raw is higher than in asparagus.
  • Cranberry bean raw covers your daily folate needs 138% more than asparagus.

Specific food types used in this comparison are Asparagus, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Asparagus 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% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +1014.3%
Contains more CalciumCalcium +429.2%
Contains more PotassiumPotassium +559.4%
Contains more IronIron +133.6%
Contains more CopperCopper +320.1%
Contains more ZincZinc +572.2%
Contains more PhosphorusPhosphorus +615.4%
Contains more ManganeseManganese +482.3%
Contains more SeleniumSelenium +452.2%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +422.4%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin B5Vitamin B5 +173%
Contains more Vitamin B6Vitamin B6 +239.6%
Contains more FolateFolate +1061.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Cranberry bean raw DV% diff.
Folate 52µg 604µg 138%
Fiber 2.1g 24.7g 90%
Copper 0.189mg 0.794mg 67%
Vitamin B1 0.143mg 0.747mg 50%
Phosphorus 52mg 372mg 46%
Protein 2.2g 23.03g 42%
Iron 2.14mg 5mg 36%
Vitamin K 41.6µg 35%
Magnesium 14mg 156mg 34%
Manganese 0.158mg 0.92mg 33%
Potassium 202mg 1332mg 33%
Zinc 0.54mg 3.63mg 28%
Carbs 3.88g 60.05g 19%
Selenium 2.3µg 12.7µg 19%
Vitamin B6 0.091mg 0.309mg 17%
Calories 20kcal 335kcal 16%
Calcium 24mg 127mg 10%
Vitamin B5 0.274mg 0.748mg 9%
Vitamin E 1.13mg 8%
Vitamin B2 0.141mg 0.213mg 6%
Vitamin C 5.6mg 0mg 6%
Vitamin A 38µg 0µg 4%
Polyunsaturated fat 0.05g 0.527g 3%
Vitamin B3 0.978mg 1.455mg 3%
Choline 16mg 3%
Fats 0.12g 1.23g 2%
Saturated fat 0.04g 0.316g 1%
Fructose 1g 1%
Net carbs 1.78g 35.35g N/A
Sugar 1.88g N/A
Sodium 2mg 6mg 0%
Monounsaturated fat 0g 0.106g 0%
Tryptophan 0.027mg 0.273mg 0%
Threonine 0.084mg 0.969mg 0%
Isoleucine 0.075mg 1.017mg 0%
Leucine 0.128mg 1.838mg 0%
Lysine 0.104mg 1.58mg 0%
Methionine 0.031mg 0.346mg 0%
Phenylalanine 0.075mg 1.245mg 0%
Valine 0.115mg 1.205mg 0%
Histidine 0.049mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 WaterWater +652.4%
Contains more ProteinProtein +946.8%
Contains more FatsFats +925%
Contains more CarbsCarbs +1447.7%
Contains more OtherOther +469%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +954%

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.