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  6. Safflower vs. Cranberry bean raw

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

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Significant differences between Safflower and Cranberry bean raw

  • Safflower has more Copper, Vitamin B6, Vitamin B5, Manganese, Magnesium, Phosphorus, and Vitamin B1, however, Cranberry bean raw is richer in Folate, and Potassium.
  • Cranberry bean raw covers your daily Folate needs 111% more than Safflower.
  • Cranberry bean raw has 12 times less Saturated Fat than Safflower. Safflower has 3.682g of Saturated Fat, while Cranberry bean raw has 0.316g.

Specific food types used in this comparison are Seeds, safflower seed kernels, dried and Beans, cranberry (roman), mature seeds, raw.

Infographic

Safflower 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.
Safflower
Safflower
6
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Magnesium +126.3%
Contains more Phosphorus +73.1%
Contains less Sodium -50%
Contains more Zinc +39.1%
Contains more Copper +120%
Contains more Manganese +118.9%
Contains more Calcium +62.8%
Contains more Potassium +93.9%
Equal in Iron - 5
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Magnesium +126.3%
Contains more Phosphorus +73.1%
Contains less Sodium -50%
Contains more Zinc +39.1%
Contains more Copper +120%
Contains more Manganese +118.9%
Contains more Calcium +62.8%
Contains more Potassium +93.9%
Equal in Iron - 5

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.
Safflower
Safflower
6
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin A +2400%
Contains more Vitamin B1 +55.7%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +57%
Contains more Vitamin B5 +438.8%
Contains more Vitamin B6 +278.6%
Contains more Folate +277.5%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +55.7%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +57%
Contains more Vitamin B5 +438.8%
Contains more Vitamin B6 +278.6%
Contains more Folate +277.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
2
:
3
Cranberry bean raw
Cranberry bean raw
Contains more Fats +3026%
Contains more Other +65.5%
Contains more Protein +42.3%
Contains more Carbs +75.1%
Contains more Water +120.5%
Safflower
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Cranberry bean raw
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 Fats +3026%
Contains more Other +65.5%
Contains more Protein +42.3%
Contains more Carbs +75.1%
Contains more Water +120.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +4473.6%
Contains more Polyunsaturated fat +5255.4%
Contains less Saturated Fat -91.4%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +4473.6%
Contains more Polyunsaturated fat +5255.4%
Contains less Saturated Fat -91.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Cranberry bean raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Safflower Cranberry bean raw Opinion
Net carbs 34.29g 35.35g Cranberry bean raw
Protein 16.18g 23.03g Cranberry bean raw
Fats 38.45g 1.23g Safflower
Carbs 34.29g 60.05g Cranberry bean raw
Calories 517kcal 335kcal Safflower
Fiber 24.7g Cranberry bean raw
Calcium 78mg 127mg Cranberry bean raw
Iron 4.9mg 5mg Cranberry bean raw
Magnesium 353mg 156mg Safflower
Phosphorus 644mg 372mg Safflower
Potassium 687mg 1332mg Cranberry bean raw
Sodium 3mg 6mg Safflower
Zinc 5.05mg 3.63mg Safflower
Copper 1.747mg 0.794mg Safflower
Manganese 2.014mg 0.92mg Safflower
Selenium 12.7µg Cranberry bean raw
Vitamin A 50IU 2IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin B1 1.163mg 0.747mg Safflower
Vitamin B2 0.415mg 0.213mg Safflower
Vitamin B3 2.284mg 1.455mg Safflower
Vitamin B5 4.03mg 0.748mg Safflower
Vitamin B6 1.17mg 0.309mg Safflower
Folate 160µg 604µg Cranberry bean raw
Tryptophan 0.183mg 0.273mg Cranberry bean raw
Threonine 0.586mg 0.969mg Cranberry bean raw
Isoleucine 0.717mg 1.017mg Cranberry bean raw
Leucine 1.154mg 1.838mg Cranberry bean raw
Lysine 0.534mg 1.58mg Cranberry bean raw
Methionine 0.284mg 0.346mg Cranberry bean raw
Phenylalanine 0.806mg 1.245mg Cranberry bean raw
Valine 1.025mg 1.205mg Cranberry bean raw
Histidine 0.452mg 0.641mg Cranberry bean raw
Saturated Fat 3.682g 0.316g Cranberry bean raw
Monounsaturated Fat 4.848g 0.106g Safflower
Polyunsaturated fat 28.223g 0.527g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
89%
Safflower
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
178%
Safflower
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 35)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.6)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.366g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.