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

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Important differences between rosemary and cranberry bean raw

  • Rosemary has more vitamin A, vitamin C, and iron; however, cranberry bean raw has more folate, vitamin B1, copper, phosphorus, fiber, zinc, and potassium.
  • Cranberry bean raw's daily need coverage for folate is 124% more.
  • Rosemary has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Rosemary, fresh and Beans, cranberry (roman), mature seeds, raw.

Infographic

Rosemary vs Cranberry bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
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 CalciumCalcium +149.6%
Contains more IronIron +33%
Contains more MagnesiumMagnesium +71.4%
Contains more PotassiumPotassium +99.4%
Contains more CopperCopper +163.8%
Contains more ZincZinc +290.3%
Contains more PhosphorusPhosphorus +463.6%
Contains less SodiumSodium -76.9%
~equal in Manganese ~0.92mg

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 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 B1Vitamin B1 +1975%
Contains more Vitamin B2Vitamin B2 +40.1%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more FolateFolate +454.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Rosemary Cranberry bean raw DV% diff.
Folate 109µg 604µg 124%
Vitamin B1 0.036mg 0.747mg 59%
Copper 0.301mg 0.794mg 55%
Phosphorus 66mg 372mg 44%
Fiber 14.1g 24.7g 42%
Protein 3.31g 23.03g 39%
Zinc 0.93mg 3.63mg 25%
Vitamin C 21.8mg 0mg 24%
Selenium 12.7µg 23%
Iron 6.65mg 5mg 21%
Potassium 668mg 1332mg 20%
Calcium 317mg 127mg 19%
Vitamin A 146µg 0µg 16%
Magnesium 91mg 156mg 15%
Carbs 20.7g 60.05g 13%
Saturated fat 2.838g 0.316g 11%
Calories 131kcal 335kcal 10%
Fats 5.86g 1.23g 7%
Vitamin B2 0.152mg 0.213mg 5%
Vitamin B3 0.912mg 1.455mg 3%
Monounsaturated fat 1.16g 0.106g 3%
Manganese 0.96mg 0.92mg 2%
Polyunsaturated fat 0.901g 0.527g 2%
Vitamin B6 0.336mg 0.309mg 2%
Vitamin B5 0.804mg 0.748mg 1%
Sodium 26mg 6mg 1%
Net carbs 6.6g 35.35g N/A
Tryptophan 0.051mg 0.273mg 0%
Threonine 0.136mg 0.969mg 0%
Isoleucine 0.136mg 1.017mg 0%
Leucine 0.249mg 1.838mg 0%
Lysine 0.143mg 1.58mg 0%
Methionine 0.047mg 0.346mg 0%
Phenylalanine 0.169mg 1.245mg 0%
Valine 0.165mg 1.205mg 0%
Histidine 0.066mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 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 +376.4%
Contains more WaterWater +447%
Contains more ProteinProtein +595.8%
Contains more CarbsCarbs +190.1%
Contains more OtherOther +39.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 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 +994.3%
Contains more Poly. FatPolyunsaturated fat +71%
Contains less Sat. FatSaturated fat -88.9%

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.