Quinoa vs. Cranberry bean raw — In-Depth Nutrition Comparison
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What are the main differences between quinoa and cranberry bean raw?
- Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, potassium, phosphorus, zinc, magnesium, and selenium than quinoa.
- Cranberry bean raw's daily need coverage for folate is 141% higher.
- Quinoa has a higher glycemic index (53) than cranberry bean raw (35).
We used Quinoa, cooked and Beans, cranberry (roman), mature seeds, raw types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +143.8% |
| Contains more CalciumCalcium | +647.1% |
| Contains more PotassiumPotassium | +674.4% |
| Contains more IronIron | +235.6% |
| Contains more CopperCopper | +313.5% |
| Contains more ZincZinc | +233% |
| Contains more PhosphorusPhosphorus | +144.7% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +45.8% |
| Contains more SeleniumSelenium | +353.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +598.1% |
| Contains more Vitamin B2Vitamin B2 | +93.6% |
| Contains more Vitamin B3Vitamin B3 | +253.2% |
| Contains more Vitamin B6Vitamin B6 | +151.2% |
| Contains more FolateFolate | +1338.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 42µg | 604µg | 141% |
| Fiber | 2.8g | 24.7g | 88% |
| Copper | 0.192mg | 0.794mg | 67% |
| Vitamin B1 | 0.107mg | 0.747mg | 53% |
| Iron | 1.49mg | 5mg | 44% |
| Protein | 4.4g | 23.03g | 37% |
| Potassium | 172mg | 1332mg | 34% |
| Phosphorus | 152mg | 372mg | 31% |
| Zinc | 1.09mg | 3.63mg | 23% |
| Magnesium | 64mg | 156mg | 22% |
| Selenium | 2.8µg | 12.7µg | 18% |
| Vitamin B5 | 0.748mg | 15% | |
| Vitamin B6 | 0.123mg | 0.309mg | 14% |
| Manganese | 0.631mg | 0.92mg | 13% |
| Carbs | 21.3g | 60.05g | 13% |
| Calories | 120kcal | 335kcal | 11% |
| Calcium | 17mg | 127mg | 11% |
| Vitamin B2 | 0.11mg | 0.213mg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin B3 | 0.412mg | 1.455mg | 7% |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Polyunsaturated fat | 1.078g | 0.527g | 4% |
| Monounsaturated fat | 0.528g | 0.106g | 1% |
| Fats | 1.92g | 1.23g | 1% |
| Net carbs | 18.5g | 35.35g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 7mg | 6mg | 0% |
| Saturated fat | 0.231g | 0.316g | 0% |
| Tryptophan | 0.052mg | 0.273mg | 0% |
| Threonine | 0.131mg | 0.969mg | 0% |
| Isoleucine | 0.157mg | 1.017mg | 0% |
| Leucine | 0.261mg | 1.838mg | 0% |
| Lysine | 0.239mg | 1.58mg | 0% |
| Methionine | 0.096mg | 0.346mg | 0% |
| Phenylalanine | 0.185mg | 1.245mg | 0% |
| Valine | 0.185mg | 1.205mg | 0% |
| Histidine | 0.127mg | 0.641mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +56.1% |
| Contains more WaterWater | +478% |
| Contains more ProteinProtein | +423.4% |
| Contains more CarbsCarbs | +181.9% |
| Contains more OtherOther | +328.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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 | -26.9% |
| Contains more Mono. FatMonounsaturated fat | +398.1% |
| Contains more Poly. FatPolyunsaturated fat | +104.6% |