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

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Important differences between gratin and cranberry bean raw

  • Gratin has less folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, magnesium, potassium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 148% more.

The food varieties used in the comparison are Potatoes, au gratin, home-prepared from recipe using butter and Beans, cranberry (roman), mature seeds, raw.

Infographic

Gratin 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.
Gratin
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 +680%
Contains more PotassiumPotassium +236.4%
Contains more IronIron +681.3%
Contains more CopperCopper +396.3%
Contains more ZincZinc +426.1%
Contains more PhosphorusPhosphorus +229.2%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +471.4%
Contains more SeleniumSelenium +370.4%
~equal in Calcium ~127mg

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.
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
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 B1Vitamin B1 +1067.2%
Contains more Vitamin B2Vitamin B2 +83.6%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin B6Vitamin B6 +77.6%
Contains more FolateFolate +5390.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
2
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 FatsFats +517.1%
Contains more WaterWater +497.3%
Contains more ProteinProtein +355.1%
Contains more CarbsCarbs +432.8%
Contains more OtherOther +58.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +1927.4%
Contains less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Cranberry bean raw DV% diff.
Folate 11µg 604µg 148%
Fiber 1.8g 24.7g 92%
Copper 0.16mg 0.794mg 70%
Vitamin B1 0.064mg 0.747mg 57%
Iron 0.64mg 5mg 55%
Phosphorus 113mg 372mg 37%
Protein 5.06g 23.03g 36%
Manganese 0.161mg 0.92mg 33%
Magnesium 20mg 156mg 32%
Potassium 396mg 1332mg 28%
Zinc 0.69mg 3.63mg 27%
Saturated fat 4.733g 0.316g 20%
Sodium 433mg 6mg 19%
Selenium 2.7µg 12.7µg 18%
Carbs 11.27g 60.05g 16%
Vitamin C 9.9mg 0mg 11%
Vitamin B6 0.174mg 0.309mg 10%
Calories 132kcal 335kcal 10%
Fats 7.59g 1.23g 10%
Cholesterol 23mg 0mg 8%
Vitamin A 64µg 0µg 7%
Vitamin B2 0.116mg 0.213mg 7%
Vitamin B5 0.387mg 0.748mg 7%
Monounsaturated fat 2.149g 0.106g 5%
Vitamin B3 0.993mg 1.455mg 3%
Polyunsaturated fat 0.276g 0.527g 2%
Calcium 119mg 127mg 1%
Net carbs 9.47g 35.35g N/A
Tryptophan 0.07mg 0.273mg 0%
Threonine 0.192mg 0.969mg 0%
Isoleucine 0.284mg 1.017mg 0%
Leucine 0.443mg 1.838mg 0%
Lysine 0.381mg 1.58mg 0%
Methionine 0.117mg 0.346mg 0%
Phenylalanine 0.254mg 1.245mg 0%
Valine 0.325mg 1.205mg 0%
Histidine 0.151mg 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Gratin
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
32%
Gratin
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 35)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 427mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 4.417g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw
Cranberry bean raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.