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  6. Prunes vs. Cranberry bean raw

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

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Significant differences between prunes and cranberry bean raw

  • The amount of folate, fiber, vitamin B1, copper, iron, phosphorus, zinc, magnesium, manganese, and selenium in cranberry bean raw is higher than in prunes.
  • Cranberry bean raw covers your daily folate needs 150% more than prunes.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Beans, cranberry (roman), mature seeds, raw.

Infographic

Prunes 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.
Prunes
Prunes
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +280.5%
Contains more CalciumCalcium +195.3%
Contains more PotassiumPotassium +82%
Contains more IronIron +437.6%
Contains more CopperCopper +182.6%
Contains more ZincZinc +725%
Contains more PhosphorusPhosphorus +439.1%
Contains more ManganeseManganese +207.7%
Contains more SeleniumSelenium +4133.3%

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.
Prunes
Prunes
6
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1364.7%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B5Vitamin B5 +77.3%
Contains more Vitamin B6Vitamin B6 +50.7%
Contains more FolateFolate +15000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Cranberry bean raw DV% diff.
Folate 4µg 604µg 150%
Fiber 7.1g 24.7g 70%
Vitamin B1 0.051mg 0.747mg 58%
Copper 0.281mg 0.794mg 57%
Iron 0.93mg 5mg 51%
Vitamin K 59.5µg 50%
Phosphorus 69mg 372mg 43%
Protein 2.18g 23.03g 42%
Zinc 0.44mg 3.63mg 29%
Magnesium 41mg 156mg 27%
Manganese 0.299mg 0.92mg 27%
Selenium 0.3µg 12.7µg 23%
Potassium 732mg 1332mg 18%
Fructose 12.45g 16%
Vitamin B6 0.205mg 0.309mg 8%
Calcium 43mg 127mg 8%
Vitamin B5 0.422mg 0.748mg 7%
Calories 240kcal 335kcal 5%
Vitamin A 39µg 0µg 4%
Vitamin B3 1.882mg 1.455mg 3%
Polyunsaturated fat 0.062g 0.527g 3%
Vitamin E 0.43mg 3%
Starch 5.11g 2%
Vitamin B2 0.186mg 0.213mg 2%
Choline 10.1mg 2%
Carbs 63.88g 60.05g 1%
Vitamin C 0.6mg 0mg 1%
Fats 0.38g 1.23g 1%
Saturated fat 0.088g 0.316g 1%
Net carbs 56.78g 35.35g N/A
Sugar 38.13g N/A
Sodium 2mg 6mg 0%
Monounsaturated fat 0.053g 0.106g 0%
Tryptophan 0.025mg 0.273mg 0%
Threonine 0.049mg 0.969mg 0%
Isoleucine 0.041mg 1.017mg 0%
Leucine 0.066mg 1.838mg 0%
Lysine 0.05mg 1.58mg 0%
Methionine 0.016mg 0.346mg 0%
Phenylalanine 0.052mg 1.245mg 0%
Valine 0.056mg 1.205mg 0%
Histidine 0.027mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 WaterWater +149.6%
Contains more ProteinProtein +956.4%
Contains more FatsFats +223.7%
Contains more OtherOther +25%
~equal in Carbs ~60.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 -72.2%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +750%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.