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  6. Poppy seed vs. Cranberry bean raw

Poppy seed vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between poppy seed and cranberry bean raw

  • Poppy seed has more manganese, calcium, copper, phosphorus, iron, magnesium, and zinc; however, cranberry bean raw has more folate and fiber.
  • Poppy seed's daily need coverage for manganese is 252% more.
  • Poppy seed has 14 times more saturated fat than cranberry bean raw. Poppy seed has 4.517g of saturated fat, while cranberry bean raw has 0.316g.
  • Cranberry bean raw has a higher glycemic index than poppy seed.

The food varieties used in the comparison are Spices, poppy seed and Beans, cranberry (roman), mature seeds, raw.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 MagnesiumMagnesium +122.4%
Contains more CalciumCalcium +1032.3%
Contains more IronIron +95.2%
Contains more CopperCopper +104.9%
Contains more ZincZinc +117.6%
Contains more PhosphorusPhosphorus +133.9%
Contains more ManganeseManganese +629%
Contains more PotassiumPotassium +85.3%
Contains less SodiumSodium -76.9%
~equal in Selenium ~12.7µg

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 B1Vitamin B1 +14.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +113%
Contains more Vitamin B3Vitamin B3 +62.4%
Contains more Vitamin B5Vitamin B5 +130.9%
Contains more Vitamin B6Vitamin B6 +25.1%
Contains more FolateFolate +636.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Poppy seed Cranberry bean raw DV% diff.
Manganese 6.707mg 0.92mg 252%
Polyunsaturated fat 28.569g 0.527g 187%
Calcium 1438mg 127mg 131%
Folate 82µg 604µg 131%
Copper 1.627mg 0.794mg 93%
Phosphorus 870mg 372mg 71%
Fats 41.56g 1.23g 62%
Iron 9.76mg 5mg 60%
Magnesium 347mg 156mg 45%
Zinc 7.9mg 3.63mg 39%
Fiber 19.5g 24.7g 21%
Saturated fat 4.517g 0.316g 19%
Potassium 719mg 1332mg 18%
Monounsaturated fat 5.982g 0.106g 15%
Vitamin E 1.77mg 12%
Carbs 28.13g 60.05g 11%
Protein 17.99g 23.03g 10%
Calories 525kcal 335kcal 10%
Vitamin B2 0.1mg 0.213mg 9%
Vitamin B1 0.854mg 0.747mg 9%
Vitamin B5 0.324mg 0.748mg 8%
Vitamin B6 0.247mg 0.309mg 5%
Vitamin B3 0.896mg 1.455mg 3%
Choline 8.8mg 2%
Selenium 13.5µg 12.7µg 1%
Sodium 26mg 6mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 8.63g 35.35g N/A
Sugar 2.99g N/A
Tryptophan 0.184mg 0.273mg 0%
Threonine 0.686mg 0.969mg 0%
Isoleucine 0.819mg 1.017mg 0%
Leucine 1.321mg 1.838mg 0%
Lysine 0.952mg 1.58mg 0%
Methionine 0.502mg 0.346mg 0%
Phenylalanine 0.758mg 1.245mg 0%
Valine 1.095mg 1.205mg 0%
Histidine 0.471mg 0.641mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 +3278.9%
Contains more OtherOther +93%
Contains more ProteinProtein +28%
Contains more CarbsCarbs +113.5%
Contains more WaterWater +108.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 +5543.4%
Contains more Poly. FatPolyunsaturated fat +5321.1%
Contains less Sat. FatSaturated fat -93%

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.