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  6. Garlic vs. Cranberry bean raw

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

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The main differences between Garlic and Cranberry bean raw

  • Garlic is richer in Vitamin B6, Vitamin C, and Manganese, yet Cranberry bean raw is richer in Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, and Magnesium.
  • Daily need coverage for Folate from Cranberry bean raw is 150% higher.

Food types used in this article are Garlic, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Garlic 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.
Garlic
Garlic
3
:
7
Cranberry bean raw
Cranberry bean raw
Contains more Calcium +42.5%
Contains more Manganese +81.7%
Contains more Selenium +11.8%
Contains more Iron +194.1%
Contains more Magnesium +524%
Contains more Phosphorus +143.1%
Contains more Potassium +232.2%
Contains less Sodium -64.7%
Contains more Zinc +212.9%
Contains more Copper +165.6%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Calcium +42.5%
Contains more Manganese +81.7%
Contains more Selenium +11.8%
Contains more Iron +194.1%
Contains more Magnesium +524%
Contains more Phosphorus +143.1%
Contains more Potassium +232.2%
Contains less Sodium -64.7%
Contains more Zinc +212.9%
Contains more Copper +165.6%

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.
Garlic
Garlic
5
:
5
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +299.7%
Contains more Vitamin B1 +273.5%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B3 +107.9%
Contains more Vitamin B5 +25.5%
Contains more Folate +20033.3%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +299.7%
Contains more Vitamin B1 +273.5%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B3 +107.9%
Contains more Vitamin B5 +25.5%
Contains more Folate +20033.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Water +372.8%
Contains more Protein +262.1%
Contains more Fats +146%
Contains more Carbs +81.6%
Contains more Other +120%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Cranberry bean raw
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 Water +372.8%
Contains more Protein +262.1%
Contains more Fats +146%
Contains more Carbs +81.6%
Contains more Other +120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Cranberry bean raw
Cranberry bean raw
Contains less Saturated Fat -71.8%
Contains more Monounsaturated Fat +863.6%
Contains more Polyunsaturated fat +111.6%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains less Saturated Fat -71.8%
Contains more Monounsaturated Fat +863.6%
Contains more Polyunsaturated fat +111.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Cranberry bean raw Opinion
Net carbs 30.96g 35.35g Cranberry bean raw
Protein 6.36g 23.03g Cranberry bean raw
Fats 0.5g 1.23g Cranberry bean raw
Carbs 33.06g 60.05g Cranberry bean raw
Calories 149kcal 335kcal Cranberry bean raw
Sugar 1g Cranberry bean raw
Fiber 2.1g 24.7g Cranberry bean raw
Calcium 181mg 127mg Garlic
Iron 1.7mg 5mg Cranberry bean raw
Magnesium 25mg 156mg Cranberry bean raw
Phosphorus 153mg 372mg Cranberry bean raw
Potassium 401mg 1332mg Cranberry bean raw
Sodium 17mg 6mg Cranberry bean raw
Zinc 1.16mg 3.63mg Cranberry bean raw
Copper 0.299mg 0.794mg Cranberry bean raw
Manganese 1.672mg 0.92mg Garlic
Selenium 14.2µg 12.7µg Garlic
Vitamin A 9IU 2IU Garlic
Vitamin E 0.08mg Garlic
Vitamin C 31.2mg 0mg Garlic
Vitamin B1 0.2mg 0.747mg Cranberry bean raw
Vitamin B2 0.11mg 0.213mg Cranberry bean raw
Vitamin B3 0.7mg 1.455mg Cranberry bean raw
Vitamin B5 0.596mg 0.748mg Cranberry bean raw
Vitamin B6 1.235mg 0.309mg Garlic
Folate 3µg 604µg Cranberry bean raw
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg 0.273mg Cranberry bean raw
Threonine 0.157mg 0.969mg Cranberry bean raw
Isoleucine 0.217mg 1.017mg Cranberry bean raw
Leucine 0.308mg 1.838mg Cranberry bean raw
Lysine 0.273mg 1.58mg Cranberry bean raw
Methionine 0.076mg 0.346mg Cranberry bean raw
Phenylalanine 0.183mg 1.245mg Cranberry bean raw
Valine 0.291mg 1.205mg Cranberry bean raw
Histidine 0.113mg 0.641mg Cranberry bean raw
Saturated Fat 0.089g 0.316g Garlic
Monounsaturated Fat 0.011g 0.106g Cranberry bean raw
Polyunsaturated fat 0.249g 0.527g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Cranberry bean raw
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
43%
Garlic
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
67%
Garlic
117%
Cranberry bean raw

Comparison summary

Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.227g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 5)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.8)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.