Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Roe
  5. Compare
  6. Roe vs. Cranberry bean raw

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

Compare

What are the main differences between roe and cranberry bean raw?

  • Roe is richer in vitamin B12, selenium, and vitamin B2, while cranberry bean raw is higher in folate, fiber, copper, iron, manganese, and vitamin B1.
  • Roe's daily need coverage for vitamin B12 is 481% higher.

We used Fish, roe, mixed species, cooked, dry heat and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Roe 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.
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 PhosphorusPhosphorus +38.4%
Contains more SeleniumSelenium +307.1%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +353.6%
Contains more PotassiumPotassium +370.7%
Contains more IronIron +549.4%
Contains more CopperCopper +520.3%
Contains more ZincZinc +183.6%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +6976.9%

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.
Roe
Roe
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 +345.5%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more Vitamin B6Vitamin B6 +67%
Contains more FolateFolate +556.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Cranberry bean raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Folate 92µg 604µg 128%
Fiber 0g 24.7g 99%
Copper 0.128mg 0.794mg 74%
Selenium 51.7µg 12.7µg 71%
Vitamin B2 0.949mg 0.213mg 57%
Iron 0.77mg 5mg 53%
Vitamin B1 0.277mg 0.747mg 39%
Manganese 0.013mg 0.92mg 39%
Magnesium 26mg 156mg 31%
Potassium 283mg 1332mg 31%
Zinc 1.28mg 3.63mg 21%
Phosphorus 515mg 372mg 20%
Carbs 1.92g 60.05g 19%
Polyunsaturated fat 3.404g 0.527g 19%
Vitamin C 16.4mg 0mg 18%
Fats 8.23g 1.23g 11%
Protein 28.62g 23.03g 11%
Vitamin B6 0.185mg 0.309mg 10%
Vitamin A 91µg 0µg 10%
Calcium 28mg 127mg 10%
Vitamin B5 1.154mg 0.748mg 8%
Saturated fat 1.866g 0.316g 7%
Calories 204kcal 335kcal 7%
Vitamin B3 2.192mg 1.455mg 5%
Sodium 117mg 6mg 5%
Monounsaturated fat 2.129g 0.106g 5%
Net carbs 1.92g 35.35g N/A
Tryptophan 0.375mg 0.273mg 0%
Threonine 1.305mg 0.969mg 0%
Isoleucine 1.465mg 1.017mg 0%
Leucine 2.509mg 1.838mg 0%
Lysine 2.179mg 1.58mg 0%
Methionine 0.71mg 0.346mg 0%
Phenylalanine 1.401mg 1.245mg 0%
Valine 1.676mg 1.205mg 0%
Histidine 0.778mg 0.641mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 ProteinProtein +24.3%
Contains more FatsFats +569.1%
Contains more WaterWater +373.2%
Contains more CarbsCarbs +3027.6%
Contains more OtherOther +26.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 +1908.5%
Contains more Poly. FatPolyunsaturated fat +545.9%
Contains less Sat. FatSaturated fat -83.1%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.