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  6. Mussels vs. Cranberry bean raw

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

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The main differences between mussels and cranberry bean raw

  • Mussels is richer in vitamin B12, manganese, selenium, and iron, yet cranberry bean raw is richer in folate, fiber, copper, vitamin B1, potassium, and magnesium.
  • Daily need coverage for vitamin B12 for mussels is 1000% higher.
  • Mussels contains 7 times more manganese than cranberry bean raw. Mussels contains 6.8mg of manganese, while cranberry bean raw contains 0.92mg.
  • Cranberry bean raw has a lower glycemic index than mussels.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Beans, cranberry (roman), mature seeds, raw.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 IronIron +34.4%
Contains more ManganeseManganese +639.1%
Contains more SeleniumSelenium +605.5%
Contains more MagnesiumMagnesium +321.6%
Contains more CalciumCalcium +284.8%
Contains more PotassiumPotassium +397%
Contains more CopperCopper +432.9%
Contains more ZincZinc +36%
Contains more PhosphorusPhosphorus +30.5%
Contains less SodiumSodium -98.4%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 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 B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +106.2%
Contains more Vitamin B5Vitamin B5 +27%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +149%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +694.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mussels Cranberry bean raw DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.92mg 256%
Selenium 89.6µg 12.7µg 140%
Folate 76µg 604µg 132%
Fiber 0g 24.7g 99%
Copper 0.149mg 0.794mg 72%
Vitamin B1 0.3mg 0.747mg 37%
Potassium 268mg 1332mg 31%
Magnesium 37mg 156mg 28%
Iron 6.72mg 5mg 22%
Cholesterol 56mg 0mg 19%
Carbs 7.39g 60.05g 18%
Sodium 369mg 6mg 16%
Vitamin B2 0.42mg 0.213mg 16%
Vitamin B6 0.1mg 0.309mg 16%
Vitamin C 13.6mg 0mg 15%
Phosphorus 285mg 372mg 12%
Vitamin A 91µg 0µg 10%
Vitamin B3 3mg 1.455mg 10%
Zinc 2.67mg 3.63mg 9%
Calcium 33mg 127mg 9%
Calories 172kcal 335kcal 8%
Polyunsaturated fat 1.212g 0.527g 5%
Fats 4.48g 1.23g 5%
Vitamin B5 0.95mg 0.748mg 4%
Protein 23.8g 23.03g 2%
Saturated fat 0.85g 0.316g 2%
Monounsaturated fat 1.014g 0.106g 2%
Net carbs 7.39g 35.35g N/A
Tryptophan 0.267mg 0.273mg 0%
Threonine 1.025mg 0.969mg 0%
Isoleucine 1.036mg 1.017mg 0%
Leucine 1.676mg 1.838mg 0%
Lysine 1.779mg 1.58mg 0%
Methionine 0.537mg 0.346mg 0%
Phenylalanine 0.853mg 1.245mg 0%
Valine 1.04mg 1.205mg 0%
Histidine 0.457mg 0.641mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +264.2%
Contains more WaterWater +393.5%
Contains more CarbsCarbs +712.6%
~equal in Protein ~23.03g
~equal in Other ~3.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 +856.6%
Contains more Poly. FatPolyunsaturated fat +130%
Contains less Sat. FatSaturated fat -62.8%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.