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  6. Goat vs. Cranberry bean raw

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

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How are goat and cranberry bean raw different?

  • Goat has more vitamin B12 and vitamin B2; however, cranberry bean raw is richer in folate, fiber, vitamin B1, copper, manganese, magnesium, and potassium.
  • Cranberry bean raw covers your daily need for folate, 150% more than goat.
  • Cranberry bean raw contains less cholesterol.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of goat is 0.

Game meat, goat, cooked, roasted and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Goat 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.
Goat
Goat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
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 ZincZinc +45.2%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +647.1%
Contains more PotassiumPotassium +228.9%
Contains more IronIron +34%
Contains more CopperCopper +162%
Contains more PhosphorusPhosphorus +85.1%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +2090.5%
~equal in Selenium ~12.7µg

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.
Goat
Goat
6
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +186.4%
Contains more Vitamin B3Vitamin B3 +171.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +730%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +11980%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Goat Cranberry bean raw DV% diff.
Folate 5µg 604µg 150%
Fiber 0g 24.7g 99%
Vitamin B1 0.09mg 0.747mg 55%
Copper 0.303mg 0.794mg 55%
Vitamin B12 1.19µg 0µg 50%
Manganese 0.042mg 0.92mg 38%
Magnesium 0mg 156mg 37%
Vitamin B2 0.61mg 0.213mg 31%
Potassium 405mg 1332mg 27%
Cholesterol 75mg 0mg 25%
Phosphorus 201mg 372mg 24%
Vitamin B6 0mg 0.309mg 24%
Carbs 0g 60.05g 20%
Choline 106.4mg 19%
Vitamin B3 3.95mg 1.455mg 16%
Iron 3.73mg 5mg 16%
Zinc 5.27mg 3.63mg 15%
Vitamin B5 0.748mg 15%
Calcium 17mg 127mg 11%
Calories 143kcal 335kcal 10%
Protein 27.1g 23.03g 8%
Fats 3.03g 1.23g 3%
Sodium 86mg 6mg 3%
Monounsaturated fat 1.36g 0.106g 3%
Saturated fat 0.93g 0.316g 3%
Selenium 11.8µg 12.7µg 2%
Polyunsaturated fat 0.23g 0.527g 2%
Vitamin E 0.34mg 2%
Vitamin K 1.2µg 1%
Net carbs 0g 35.35g N/A
Tryptophan 0.403mg 0.273mg 0%
Threonine 1.29mg 0.969mg 0%
Isoleucine 1.371mg 1.017mg 0%
Leucine 2.258mg 1.838mg 0%
Lysine 2.016mg 1.58mg 0%
Methionine 0.726mg 0.346mg 0%
Phenylalanine 0.941mg 1.245mg 0%
Valine 1.452mg 1.205mg 0%
Histidine 0.565mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 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 ProteinProtein +17.7%
Contains more FatsFats +146.3%
Contains more WaterWater +450.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +98.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 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 +1183%
Contains less Sat. FatSaturated fat -66%
Contains more Poly. FatPolyunsaturated fat +129.1%

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.