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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 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 MagnesiumMagnesium +126.3%
Contains more CopperCopper +120%
Contains more ZincZinc +39.1%
Contains more PhosphorusPhosphorus +73.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +118.9%
Contains more CalciumCalcium +62.8%
Contains more PotassiumPotassium +93.9%
~equal in Iron ~5mg

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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.7%
Contains more Vitamin B2Vitamin B2 +94.8%
Contains more Vitamin B3Vitamin B3 +57%
Contains more Vitamin B5Vitamin B5 +438.8%
Contains more Vitamin B6Vitamin B6 +278.6%
Contains more FolateFolate +277.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Safflower Cranberry bean raw DV% diff.
Polyunsaturated fat 28.223g 0.527g 185%
Folate 160µg 604µg 111%
Copper 1.747mg 0.794mg 106%
Fiber 24.7g 99%
Vitamin B5 4.03mg 0.748mg 66%
Vitamin B6 1.17mg 0.309mg 66%
Fats 38.45g 1.23g 57%
Manganese 2.014mg 0.92mg 48%
Magnesium 353mg 156mg 47%
Phosphorus 644mg 372mg 39%
Vitamin B1 1.163mg 0.747mg 35%
Selenium 12.7µg 23%
Potassium 687mg 1332mg 19%
Vitamin B2 0.415mg 0.213mg 16%
Saturated fat 3.682g 0.316g 15%
Protein 16.18g 23.03g 14%
Zinc 5.05mg 3.63mg 13%
Monounsaturated fat 4.848g 0.106g 12%
Calories 517kcal 335kcal 9%
Carbs 34.29g 60.05g 9%
Vitamin B3 2.284mg 1.455mg 5%
Calcium 78mg 127mg 5%
Iron 4.9mg 5mg 1%
Net carbs 34.29g 35.35g N/A
Sodium 3mg 6mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.273mg 0%
Threonine 0.586mg 0.969mg 0%
Isoleucine 0.717mg 1.017mg 0%
Leucine 1.154mg 1.838mg 0%
Lysine 0.534mg 1.58mg 0%
Methionine 0.284mg 0.346mg 0%
Phenylalanine 0.806mg 1.245mg 0%
Valine 1.025mg 1.205mg 0%
Histidine 0.452mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +3026%
Contains more OtherOther +65.5%
Contains more ProteinProtein +42.3%
Contains more CarbsCarbs +75.1%
Contains more WaterWater +120.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 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 +4473.6%
Contains more Poly. FatPolyunsaturated fat +5255.4%
Contains less Sat. FatSaturated fat -91.4%

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.