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  6. Shallot vs. Cranberry bean raw

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

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What are the main differences between shallot and cranberry bean raw?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, zinc, potassium, and manganese than shallot.
  • Cranberry bean raw's daily need coverage for folate is 143% higher.

We used Shallots, raw and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 +642.9%
Contains more CalciumCalcium +243.2%
Contains more PotassiumPotassium +298.8%
Contains more IronIron +316.7%
Contains more CopperCopper +802.3%
Contains more ZincZinc +807.5%
Contains more PhosphorusPhosphorus +520%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +215.1%
Contains more SeleniumSelenium +958.3%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 B6Vitamin B6 +11.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1145%
Contains more Vitamin B2Vitamin B2 +965%
Contains more Vitamin B3Vitamin B3 +627.5%
Contains more Vitamin B5Vitamin B5 +157.9%
Contains more FolateFolate +1676.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Cranberry bean raw DV% diff.
Folate 34µg 604µg 143%
Fiber 3.2g 24.7g 86%
Copper 0.088mg 0.794mg 78%
Vitamin B1 0.06mg 0.747mg 57%
Iron 1.2mg 5mg 48%
Phosphorus 60mg 372mg 45%
Protein 2.5g 23.03g 41%
Magnesium 21mg 156mg 32%
Potassium 334mg 1332mg 29%
Zinc 0.4mg 3.63mg 29%
Manganese 0.292mg 0.92mg 27%
Selenium 1.2µg 12.7µg 21%
Vitamin B2 0.02mg 0.213mg 15%
Carbs 16.8g 60.05g 14%
Calories 72kcal 335kcal 13%
Calcium 37mg 127mg 9%
Vitamin C 8mg 0mg 9%
Vitamin B5 0.29mg 0.748mg 9%
Vitamin B3 0.2mg 1.455mg 8%
Polyunsaturated fat 0.039g 0.527g 3%
Vitamin B6 0.345mg 0.309mg 3%
Fats 0.1g 1.23g 2%
Choline 11.3mg 2%
Saturated fat 0.017g 0.316g 1%
Vitamin K 0.8µg 1%
Net carbs 13.6g 35.35g N/A
Sugar 7.87g N/A
Sodium 12mg 6mg 0%
Vitamin E 0.04mg 0%
Monounsaturated fat 0.014g 0.106g 0%
Tryptophan 0.028mg 0.273mg 0%
Threonine 0.098mg 0.969mg 0%
Isoleucine 0.106mg 1.017mg 0%
Leucine 0.149mg 1.838mg 0%
Lysine 0.125mg 1.58mg 0%
Methionine 0.027mg 0.346mg 0%
Phenylalanine 0.081mg 1.245mg 0%
Valine 0.11mg 1.205mg 0%
Histidine 0.043mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +544.1%
Contains more ProteinProtein +821.2%
Contains more FatsFats +1130%
Contains more CarbsCarbs +257.4%
Contains more OtherOther +312.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 -94.6%
Contains more Mono. FatMonounsaturated fat +657.1%
Contains more Poly. FatPolyunsaturated fat +1251.3%

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.