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  6. Ginger vs. Cranberry bean raw

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

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A recap on differences between ginger and cranberry bean raw

  • Cranberry bean raw is higher than ginger in folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, zinc, potassium, and magnesium.
  • Cranberry bean raw covers your daily folate needs 148% more than ginger.
  • The glycemic index of ginger is lower.

Food varieties used in this article are Ginger root, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Ginger 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.
Ginger
Ginger
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +262.8%
Contains more CalciumCalcium +693.8%
Contains more PotassiumPotassium +221%
Contains more IronIron +733.3%
Contains more CopperCopper +251.3%
Contains more ZincZinc +967.6%
Contains more PhosphorusPhosphorus +994.1%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +301.7%
Contains more SeleniumSelenium +1714.3%

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.
Ginger
Ginger
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2888%
Contains more Vitamin B2Vitamin B2 +526.5%
Contains more Vitamin B3Vitamin B3 +94%
Contains more Vitamin B5Vitamin B5 +268.5%
Contains more Vitamin B6Vitamin B6 +93.1%
Contains more FolateFolate +5390.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Cranberry bean raw DV% diff.
Folate 11µg 604µg 148%
Fiber 2g 24.7g 91%
Copper 0.226mg 0.794mg 63%
Vitamin B1 0.025mg 0.747mg 60%
Iron 0.6mg 5mg 55%
Phosphorus 34mg 372mg 48%
Protein 1.82g 23.03g 42%
Manganese 0.229mg 0.92mg 30%
Zinc 0.34mg 3.63mg 30%
Magnesium 43mg 156mg 27%
Potassium 415mg 1332mg 27%
Selenium 0.7µg 12.7µg 22%
Vitamin B2 0.034mg 0.213mg 14%
Carbs 17.77g 60.05g 14%
Calories 80kcal 335kcal 13%
Calcium 16mg 127mg 11%
Vitamin B5 0.203mg 0.748mg 11%
Vitamin B6 0.16mg 0.309mg 11%
Vitamin C 5mg 0mg 6%
Choline 28.8mg 5%
Vitamin B3 0.75mg 1.455mg 4%
Vitamin E 0.26mg 2%
Polyunsaturated fat 0.154g 0.527g 2%
Saturated fat 0.203g 0.316g 1%
Fats 0.75g 1.23g 1%
Net carbs 15.77g 35.35g N/A
Sugar 1.7g N/A
Sodium 13mg 6mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.154g 0.106g 0%
Tryptophan 0.012mg 0.273mg 0%
Threonine 0.036mg 0.969mg 0%
Isoleucine 0.051mg 1.017mg 0%
Leucine 0.074mg 1.838mg 0%
Lysine 0.057mg 1.58mg 0%
Methionine 0.013mg 0.346mg 0%
Phenylalanine 0.045mg 1.245mg 0%
Valine 0.073mg 1.205mg 0%
Histidine 0.03mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 +536.7%
Contains more ProteinProtein +1165.4%
Contains more FatsFats +64%
Contains more CarbsCarbs +237.9%
Contains more OtherOther +328.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 -35.8%
Contains more Mono. FatMonounsaturated fat +45.3%
Contains more Poly. FatPolyunsaturated fat +242.2%

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.