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  6. Sun-dried tomato vs. Cranberry bean raw

Sun-dried tomato vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on the differences between sun-dried tomato and cranberry bean raw

  • Sun-dried tomato is higher in vitamin C and fats, yet cranberry bean raw is higher in folate, fiber, vitamin B1, protein, copper, phosphorus, iron, and zinc.
  • Cranberry bean raw covers your daily folate needs 145% more than sun-dried tomato.

Food varieties used in this article are Tomatoes, sun-dried, packed in oil, drained and Beans, cranberry (roman), mature seeds, raw.

Infographic

Sun-dried tomato vs Cranberry bean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 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 PotassiumPotassium +17.5%
Contains more MagnesiumMagnesium +92.6%
Contains more CalciumCalcium +170.2%
Contains more IronIron +86.6%
Contains more CopperCopper +67.9%
Contains more ZincZinc +365.4%
Contains more PhosphorusPhosphorus +167.6%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +97.4%
Contains more SeleniumSelenium +323.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 339% 0% 21% 0% 48% 88% 68% 29% 74% 0% 0% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +79.8%
Contains more Vitamin B3Vitamin B3 +149.5%
Contains more Vitamin B1Vitamin B1 +287%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more FolateFolate +2526.1%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Cranberry bean raw DV% diff.
Folate 23µg 604µg 145%
Vitamin C 101.8mg 0mg 113%
Fiber 5.8g 24.7g 76%
Vitamin B1 0.193mg 0.747mg 46%
Protein 5.06g 23.03g 36%
Copper 0.473mg 0.794mg 36%
Phosphorus 139mg 372mg 33%
Iron 2.68mg 5mg 29%
Zinc 0.78mg 3.63mg 26%
Monounsaturated fat 8.663g 0.106g 21%
Fats 14.08g 1.23g 20%
Manganese 0.466mg 0.92mg 20%
Magnesium 81mg 156mg 18%
Selenium 3µg 12.7µg 18%
Vitamin B3 3.63mg 1.455mg 14%
Vitamin B2 0.383mg 0.213mg 13%
Carbs 23.33g 60.05g 12%
Sodium 266mg 6mg 11%
Polyunsaturated fat 2.06g 0.527g 10%
Calcium 47mg 127mg 8%
Potassium 1565mg 1332mg 7%
Vitamin A 64µg 0µg 7%
Saturated fat 1.893g 0.316g 7%
Calories 213kcal 335kcal 6%
Vitamin B5 0.479mg 0.748mg 5%
Vitamin B6 0.319mg 0.309mg 1%
Protein per 100 calories 2.4g 6.9g N/A
Calories per 10 g protein 421kcal 145kcal N/A
Weight per 100 calories 47g 30g N/A
Unsaturated / Saturated Fat ratio 5.7 2 N/A
Net carbs 17.53g 35.35g N/A
Tryptophan 0.037mg 0.273mg 0%
Threonine 0.128mg 0.969mg 0%
Isoleucine 0.121mg 1.017mg 0%
Leucine 0.185mg 1.838mg 0%
Lysine 0.186mg 1.58mg 0%
Methionine 0.044mg 0.346mg 0%
Phenylalanine 0.131mg 1.245mg 0%
Valine 0.13mg 1.205mg 0%
Histidine 0.077mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 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 +1044.7%
Contains more WaterWater +334.5%
Contains more ProteinProtein +355.1%
Contains more CarbsCarbs +157.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 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 +8072.6%
Contains more Poly. FatPolyunsaturated fat +290.9%
Contains less Sat. FatSaturated fat -83.3%

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.