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  6. Pork Meat vs. Cranberry bean raw

Pork Meat vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Significant differences between pork Meat and cranberry bean raw

  • Pork Meat has more selenium, vitamin B3, and vitamin B6; however, cranberry bean raw is richer in folate, fiber, copper, iron, manganese, magnesium, and potassium.
  • Cranberry bean raw covers your daily folate needs 151% more than pork Meat.
  • Cranberry bean raw has 5 times less vitamin B3 than pork Meat. Pork Meat has 7.432mg of vitamin B3, while cranberry bean raw has 1.455mg.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of pork Meat is 0.

Specific food types used in this comparison are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Beans, cranberry (roman), mature seeds, raw.

Infographic

Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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 SeleniumSelenium +200.8%
Contains more MagnesiumMagnesium +437.9%
Contains more CalciumCalcium +2016.7%
Contains more PotassiumPotassium +216.4%
Contains more IronIron +334.8%
Contains more CopperCopper +615.3%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +39.3%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +6976.9%

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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +27.2%
Contains more Vitamin B2Vitamin B2 +81.7%
Contains more Vitamin B3Vitamin B3 +410.8%
Contains more Vitamin B5Vitamin B5 +35.3%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 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 +13.6%
Contains more FatsFats +185.4%
Contains more WaterWater +460.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +279.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 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 +1158.5%
Contains less Sat. FatSaturated fat -73.6%
~equal in Polyunsaturated fat ~0.527g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Meat Cranberry bean raw DV% diff.
Folate 0µg 604µg 151%
Fiber 0g 24.7g 99%
Copper 0.111mg 0.794mg 76%
Iron 1.15mg 5mg 48%
Selenium 38.2µg 12.7µg 46%
Manganese 0.013mg 0.92mg 39%
Vitamin B3 7.432mg 1.455mg 37%
Vitamin B6 0.739mg 0.309mg 33%
Magnesium 29mg 156mg 30%
Potassium 421mg 1332mg 27%
Vitamin B12 0.57µg 0µg 24%
Cholesterol 73mg 0mg 24%
Carbs 0g 60.05g 20%
Vitamin B1 0.95mg 0.747mg 17%
Choline 88.9mg 16%
Phosphorus 267mg 372mg 15%
Vitamin B2 0.387mg 0.213mg 13%
Calcium 6mg 127mg 12%
Zinc 2.42mg 3.63mg 11%
Calories 143kcal 335kcal 10%
Protein 26.17g 23.03g 6%
Vitamin B5 1.012mg 0.748mg 5%
Fats 3.51g 1.23g 4%
Saturated fat 1.198g 0.316g 4%
Monounsaturated fat 1.334g 0.106g 3%
Sodium 57mg 6mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.08mg 1%
Vitamin D 10IU 0IU 1%
Net carbs 0g 35.35g N/A
Trans fat 0.033g 0g N/A
Polyunsaturated fat 0.506g 0.527g 0%
Tryptophan 0.275mg 0.273mg 0%
Threonine 1.175mg 0.969mg 0%
Isoleucine 1.288mg 1.017mg 0%
Leucine 2.229mg 1.838mg 0%
Lysine 2.427mg 1.58mg 0%
Methionine 0.721mg 0.346mg 0%
Phenylalanine 1.1mg 1.245mg 0%
Valine 1.367mg 1.205mg 0%
Histidine 1.13mg 0.641mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat 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
63%
Pork Meat
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
54%
Pork Meat
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 35)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $1.9)
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 73mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 0.882g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.