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  6. Pomegranate vs. Cranberry bean raw

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

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A recap on differences between pomegranate and cranberry bean raw

  • Cranberry bean raw is higher than pomegranate in folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, magnesium, potassium, and zinc.
  • Cranberry bean raw covers your daily folate needs 142% more than pomegranate.

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

Infographic

Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 -50%
Contains more MagnesiumMagnesium +1200%
Contains more CalciumCalcium +1170%
Contains more PotassiumPotassium +464.4%
Contains more IronIron +1566.7%
Contains more CopperCopper +402.5%
Contains more ZincZinc +937.1%
Contains more PhosphorusPhosphorus +933.3%
Contains more ManganeseManganese +673.1%
Contains more SeleniumSelenium +2440%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1014.9%
Contains more Vitamin B2Vitamin B2 +301.9%
Contains more Vitamin B3Vitamin B3 +396.6%
Contains more Vitamin B5Vitamin B5 +98.4%
Contains more Vitamin B6Vitamin B6 +312%
Contains more FolateFolate +1489.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Cranberry bean raw DV% diff.
Folate 38µg 604µg 142%
Fiber 4g 24.7g 83%
Copper 0.158mg 0.794mg 71%
Iron 0.3mg 5mg 59%
Vitamin B1 0.067mg 0.747mg 57%
Phosphorus 36mg 372mg 48%
Protein 1.67g 23.03g 43%
Manganese 0.119mg 0.92mg 35%
Magnesium 12mg 156mg 34%
Potassium 236mg 1332mg 32%
Zinc 0.35mg 3.63mg 30%
Selenium 0.5µg 12.7µg 22%
Vitamin B6 0.075mg 0.309mg 18%
Vitamin K 16.4µg 14%
Carbs 18.7g 60.05g 14%
Calories 83kcal 335kcal 13%
Calcium 10mg 127mg 12%
Vitamin B2 0.053mg 0.213mg 12%
Vitamin C 10.2mg 0mg 11%
Vitamin B3 0.293mg 1.455mg 7%
Vitamin B5 0.377mg 0.748mg 7%
Vitamin E 0.6mg 4%
Polyunsaturated fat 0.079g 0.527g 3%
Choline 7.6mg 1%
Saturated fat 0.12g 0.316g 1%
Fats 1.17g 1.23g 0%
Net carbs 14.7g 35.35g N/A
Sugar 13.67g N/A
Sodium 3mg 6mg 0%
Monounsaturated fat 0.093g 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +529%
Contains more ProteinProtein +1279%
Contains more CarbsCarbs +221.1%
Contains more OtherOther +522.6%
~equal in Fats ~1.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 -62%
Contains more Mono. FatMonounsaturated fat +14%
Contains more Poly. FatPolyunsaturated fat +567.1%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.