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  6. Rutabagas vs. Cranberry bean raw

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

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The main differences between rutabagas and cranberry bean raw

  • Cranberry bean raw is richer than rutabagas in folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, magnesium, zinc, and potassium.
  • Daily need coverage for folate for cranberry bean raw is 146% higher.
  • Cranberry bean raw has a lower glycemic index than rutabagas.

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

Infographic

Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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 +680%
Contains more CalciumCalcium +195.3%
Contains more PotassiumPotassium +336.7%
Contains more IronIron +1036.4%
Contains more CopperCopper +2381.3%
Contains more ZincZinc +1412.5%
Contains more PhosphorusPhosphorus +601.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +602.3%
Contains more SeleniumSelenium +1714.3%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
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 +730%
Contains more Vitamin B2Vitamin B2 +432.5%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more Vitamin B5Vitamin B5 +367.5%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +2776.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rutabagas Cranberry bean raw DV% diff.
Folate 21µg 604µg 146%
Fiber 2.3g 24.7g 90%
Copper 0.032mg 0.794mg 85%
Iron 0.44mg 5mg 57%
Vitamin B1 0.09mg 0.747mg 55%
Phosphorus 53mg 372mg 46%
Protein 1.08g 23.03g 44%
Manganese 0.131mg 0.92mg 34%
Magnesium 20mg 156mg 32%
Zinc 0.24mg 3.63mg 31%
Potassium 305mg 1332mg 30%
Vitamin C 25mg 0mg 28%
Selenium 0.7µg 12.7µg 22%
Carbs 8.62g 60.05g 17%
Vitamin B6 0.1mg 0.309mg 16%
Calories 37kcal 335kcal 15%
Vitamin B2 0.04mg 0.213mg 13%
Vitamin B5 0.16mg 0.748mg 12%
Calcium 43mg 127mg 8%
Vitamin B3 0.7mg 1.455mg 5%
Polyunsaturated fat 0.088g 0.527g 3%
Choline 14.1mg 3%
Fructose 1.61g 2%
Fats 0.16g 1.23g 2%
Vitamin E 0.3mg 2%
Saturated fat 0.027g 0.316g 1%
Net carbs 6.32g 35.35g N/A
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 12mg 6mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.025g 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +621.8%
Contains more ProteinProtein +2032.4%
Contains more FatsFats +668.8%
Contains more CarbsCarbs +596.6%
Contains more OtherOther +364.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 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 -91.5%
Contains more Mono. FatMonounsaturated fat +324%
Contains more Poly. FatPolyunsaturated fat +498.9%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.