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  6. Pancake vs. Cranberry bean raw

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

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Important differences between pancake and cranberry bean raw

  • Pancake has less folate, copper, vitamin B1, iron, potassium, magnesium, manganese, phosphorus, zinc, and vitamin B6.
  • Cranberry bean raw's daily need coverage for folate is 142% more.
  • Pancake has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Pancakes, plain, prepared from recipe and Beans, cranberry (roman), mature seeds, raw.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 CalciumCalcium +72.4%
Contains more SeleniumSelenium +17.3%
Contains more MagnesiumMagnesium +875%
Contains more PotassiumPotassium +909.1%
Contains more IronIron +177.8%
Contains more CopperCopper +1520.4%
Contains more ZincZinc +548.2%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +360%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 +31.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +271.6%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin B6Vitamin B6 +571.7%
Contains more FolateFolate +1489.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pancake Cranberry bean raw DV% diff.
Folate 38µg 604µg 142%
Fiber 24.7g 99%
Copper 0.049mg 0.794mg 83%
Vitamin B1 0.201mg 0.747mg 46%
Iron 1.8mg 5mg 40%
Potassium 132mg 1332mg 35%
Magnesium 16mg 156mg 33%
Protein 6.4g 23.03g 33%
Manganese 0.2mg 0.92mg 31%
Phosphorus 159mg 372mg 30%
Zinc 0.56mg 3.63mg 28%
Polyunsaturated fat 4.447g 0.527g 26%
Cholesterol 59mg 0mg 20%
Vitamin B6 0.046mg 0.309mg 20%
Sodium 439mg 6mg 19%
Fats 9.7g 1.23g 13%
Carbs 28.3g 60.05g 11%
Calcium 219mg 127mg 9%
Vitamin B12 0.22µg 0µg 9%
Saturated fat 2.122g 0.316g 8%
Vitamin B5 0.405mg 0.748mg 7%
Vitamin A 54µg 0µg 6%
Monounsaturated fat 2.474g 0.106g 6%
Calories 227kcal 335kcal 5%
Vitamin B2 0.281mg 0.213mg 5%
Selenium 14.9µg 12.7µg 4%
Vitamin B3 1.567mg 1.455mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 28.3g 35.35g N/A
Tryptophan 0.08mg 0.273mg 0%
Threonine 0.237mg 0.969mg 0%
Isoleucine 0.297mg 1.017mg 0%
Leucine 0.513mg 1.838mg 0%
Lysine 0.321mg 1.58mg 0%
Methionine 0.147mg 0.346mg 0%
Phenylalanine 0.319mg 1.245mg 0%
Valine 0.335mg 1.205mg 0%
Histidine 0.152mg 0.641mg 0%
Omega-3 - DHA 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +688.6%
Contains more WaterWater +327%
Contains more ProteinProtein +259.8%
Contains more CarbsCarbs +112.2%
Contains more OtherOther +22.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +2234%
Contains more Poly. FatPolyunsaturated fat +743.8%
Contains less Sat. FatSaturated fat -85.1%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.