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  6. Sapodilla vs. Cranberry bean raw

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

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Important differences between sapodillas and cranberry bean raw

  • Sapodillas have less folate, copper, fiber, vitamin B1, iron, phosphorus, magnesium, potassium, zinc, and selenium.
  • Cranberry bean raw's daily need coverage for folate is 148% more.

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

Infographic

Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
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 +1200%
Contains more CalciumCalcium +504.8%
Contains more PotassiumPotassium +590.2%
Contains more IronIron +525%
Contains more CopperCopper +823.3%
Contains more ZincZinc +3530%
Contains more PhosphorusPhosphorus +3000%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +2016.7%

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 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 +∞%
Contains more Vitamin B2Vitamin B2 +965%
Contains more Vitamin B3Vitamin B3 +627.5%
Contains more Vitamin B5Vitamin B5 +196.8%
Contains more Vitamin B6Vitamin B6 +735.1%
Contains more FolateFolate +4214.3%
~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 Sapodilla Cranberry bean raw DV% diff.
Folate 14µg 604µg 148%
Copper 0.086mg 0.794mg 79%
Fiber 5.3g 24.7g 78%
Vitamin B1 0mg 0.747mg 62%
Iron 0.8mg 5mg 53%
Phosphorus 12mg 372mg 51%
Protein 0.44g 23.03g 45%
Manganese 0.92mg 40%
Magnesium 12mg 156mg 34%
Potassium 193mg 1332mg 34%
Zinc 0.1mg 3.63mg 32%
Selenium 0.6µg 12.7µg 22%
Vitamin B6 0.037mg 0.309mg 21%
Vitamin C 14.7mg 0mg 16%
Vitamin B2 0.02mg 0.213mg 15%
Calories 83kcal 335kcal 13%
Carbs 19.96g 60.05g 13%
Calcium 21mg 127mg 11%
Vitamin B5 0.252mg 0.748mg 10%
Vitamin B3 0.2mg 1.455mg 8%
Polyunsaturated fat 0.011g 0.527g 3%
Saturated fat 0.194g 0.316g 1%
Monounsaturated fat 0.521g 0.106g 1%
Fats 1.1g 1.23g 0%
Net carbs 14.66g 35.35g N/A
Sodium 12mg 6mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.005mg 0.273mg 0%
Threonine 0.012mg 0.969mg 0%
Isoleucine 0.015mg 1.017mg 0%
Leucine 0.024mg 1.838mg 0%
Lysine 0.039mg 1.58mg 0%
Methionine 0.003mg 0.346mg 0%
Phenylalanine 0.013mg 1.245mg 0%
Valine 0.016mg 1.205mg 0%
Histidine 0.016mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 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 +529.5%
Contains more ProteinProtein +5134.1%
Contains more FatsFats +11.8%
Contains more CarbsCarbs +200.9%
Contains more OtherOther +560%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 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 -38.6%
Contains more Mono. FatMonounsaturated fat +391.5%
Contains more Poly. FatPolyunsaturated fat +4690.9%

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.