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  6. Soft serve vs. Cranberry bean raw

Soft serve vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between soft serve and cranberry bean raw

  • Cranberry bean raw is higher than soft serve in folate, fiber, copper, iron, vitamin B1, manganese, phosphorus, magnesium, and potassium.
  • Cranberry bean raw covers your daily folate needs 149% more than soft serve.
  • Soft serve contains 24 times more saturated fat than cranberry bean raw. While soft serve contains 7.46g of saturated fat, cranberry bean raw contains only 0.316g.
  • The glycemic index of cranberry bean raw is lower.

Food varieties used in this article are Ice cream, soft serve, chocolate and Beans, cranberry (roman), mature seeds, raw.

Infographic

Soft serve 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% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
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 PotassiumPotassium +652.5%
Contains more IronIron +2281%
Contains more CopperCopper +2546.7%
Contains more ZincZinc +598.1%
Contains more PhosphorusPhosphorus +220.7%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +18300%
Contains more SeleniumSelenium +323.3%
~equal in Calcium ~127mg

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1424.5%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B3Vitamin B3 +1431.6%
Contains more Vitamin B5Vitamin B5 +47.8%
Contains more Vitamin B6Vitamin B6 +543.8%
Contains more FolateFolate +6611.1%

All nutrients comparison - raw data values

Nutrient Soft serve Cranberry bean raw DV% diff.
Folate 9µg 604µg 149%
Fiber 0.7g 24.7g 96%
Copper 0.03mg 0.794mg 85%
Iron 0.21mg 5mg 60%
Vitamin B1 0.049mg 0.747mg 58%
Manganese 0.005mg 0.92mg 40%
Protein 4.1g 23.03g 38%
Phosphorus 116mg 372mg 37%
Potassium 177mg 1332mg 34%
Magnesium 12mg 156mg 34%
Saturated fat 7.46g 0.316g 32%
Cholesterol 91mg 0mg 30%
Zinc 0.52mg 3.63mg 28%
Vitamin B12 0.5µg 0µg 21%
Vitamin B6 0.048mg 0.309mg 20%
Vitamin A 162µg 0µg 18%
Fats 13g 1.23g 18%
Selenium 3µg 12.7µg 18%
Carbs 22.2g 60.05g 13%
Vitamin B3 0.095mg 1.455mg 9%
Monounsaturated fat 3.49g 0.106g 8%
Calories 222kcal 335kcal 6%
Choline 26mg 5%
Vitamin B5 0.506mg 0.748mg 5%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Vitamin E 0.61mg 4%
Vitamin B2 0.182mg 0.213mg 2%
Sodium 61mg 6mg 2%
Vitamin C 0.8mg 0mg 1%
Caffeine 2mg 1%
Vitamin K 0.9µg 1%
Net carbs 21.5g 35.35g N/A
Calcium 131mg 127mg 0%
Sugar 21.16g N/A
Polyunsaturated fat 0.46g 0.527g 0%
Tryptophan 0.048mg 0.273mg 0%
Threonine 0.169mg 0.969mg 0%
Isoleucine 0.215mg 1.017mg 0%
Leucine 0.353mg 1.838mg 0%
Lysine 0.296mg 1.58mg 0%
Methionine 0.091mg 0.346mg 0%
Phenylalanine 0.176mg 1.245mg 0%
Valine 0.241mg 1.205mg 0%
Histidine 0.099mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 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 +956.9%
Contains more WaterWater +382.6%
Contains more ProteinProtein +461.7%
Contains more CarbsCarbs +170.5%
Contains more OtherOther +266.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 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 +3192.5%
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +14.6%

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.