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  6. Marshmallow vs. Cranberry bean raw

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

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A recap on the differences between marshmallow and cranberry bean raw

  • Cranberry bean raw is higher than marshmallow in folate, fiber, copper, vitamin B1, iron, phosphorus, manganese, potassium, magnesium, and zinc.
  • Cranberry bean raw covers your daily folate needs 151% more than marshmallow.
  • The glycemic index of cranberry bean raw is lower.

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

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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 +7700%
Contains more CalciumCalcium +4133.3%
Contains more PotassiumPotassium +26540%
Contains more IronIron +2073.9%
Contains more CopperCopper +718.6%
Contains more ZincZinc +8975%
Contains more PhosphorusPhosphorus +4550%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +11400%
Contains more SeleniumSelenium +647.1%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +74600%
Contains more Vitamin B2Vitamin B2 +21200%
Contains more Vitamin B3Vitamin B3 +1765.4%
Contains more Vitamin B5Vitamin B5 +14860%
Contains more Vitamin B6Vitamin B6 +10200%
Contains more FolateFolate +60300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Marshmallow Cranberry bean raw DV% diff.
Folate 1µg 604µg 151%
Fiber 0.1g 24.7g 98%
Copper 0.097mg 0.794mg 77%
Vitamin B1 0.001mg 0.747mg 62%
Iron 0.23mg 5mg 60%
Phosphorus 8mg 372mg 52%
Protein 1.8g 23.03g 42%
Manganese 0.008mg 0.92mg 40%
Potassium 5mg 1332mg 39%
Magnesium 2mg 156mg 37%
Zinc 0.04mg 3.63mg 33%
Vitamin B6 0.003mg 0.309mg 24%
Selenium 1.7µg 12.7µg 20%
Vitamin B2 0.001mg 0.213mg 16%
Vitamin B5 0.005mg 0.748mg 15%
Calcium 3mg 127mg 12%
Vitamin B3 0.078mg 1.455mg 9%
Carbs 81.3g 60.05g 7%
Sodium 80mg 6mg 3%
Polyunsaturated fat 0.047g 0.527g 3%
Fats 0.2g 1.23g 2%
Saturated fat 0.056g 0.316g 1%
Calories 318kcal 335kcal 1%
Net carbs 81.2g 35.35g N/A
Sugar 57.56g N/A
Choline 0.1mg 0%
Monounsaturated fat 0.08g 0.106g 0%
Tryptophan 0mg 0.273mg 0%
Threonine 0.035mg 0.969mg 0%
Isoleucine 0.028mg 1.017mg 0%
Leucine 0.066mg 1.838mg 0%
Lysine 0.077mg 1.58mg 0%
Methionine 0.015mg 0.346mg 0%
Phenylalanine 0.042mg 1.245mg 0%
Valine 0.05mg 1.205mg 0%
Histidine 0.017mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 CarbsCarbs +35.4%
Contains more WaterWater +32.4%
Contains more ProteinProtein +1179.4%
Contains more FatsFats +515%
Contains more OtherOther +1000%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 -82.3%
Contains more Mono. FatMonounsaturated fat +32.5%
Contains more Poly. FatPolyunsaturated fat +1021.3%

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.