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

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A recap on differences between Sun-dried tomato and Cranberry bean raw

  • Sun-dried tomato is higher in Vitamin C, yet Cranberry bean raw is higher in Folate, Fiber, Vitamin B1, Copper, Phosphorus, Iron, Zinc, Manganese, and Magnesium.
  • 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

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 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

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 339% 77% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +64200%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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 OtherOther +12.1%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sun-dried tomato Cranberry bean raw
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Cranberry bean raw Opinion
Calories 213kcal 335kcal Cranberry bean raw
Protein 5.06g 23.03g Cranberry bean raw
Fats 14.08g 1.23g Sun-dried tomato
Vitamin C 101.8mg 0mg Sun-dried tomato
Net carbs 17.53g 35.35g Cranberry bean raw
Carbs 23.33g 60.05g Cranberry bean raw
Magnesium 81mg 156mg Cranberry bean raw
Calcium 47mg 127mg Cranberry bean raw
Potassium 1565mg 1332mg Sun-dried tomato
Iron 2.68mg 5mg Cranberry bean raw
Fiber 5.8g 24.7g Cranberry bean raw
Copper 0.473mg 0.794mg Cranberry bean raw
Zinc 0.78mg 3.63mg Cranberry bean raw
Phosphorus 139mg 372mg Cranberry bean raw
Sodium 266mg 6mg Cranberry bean raw
Vitamin A 1286IU 2IU Sun-dried tomato
Vitamin A 64µg 0µg Sun-dried tomato
Manganese 0.466mg 0.92mg Cranberry bean raw
Selenium 3µg 12.7µg Cranberry bean raw
Vitamin B1 0.193mg 0.747mg Cranberry bean raw
Vitamin B2 0.383mg 0.213mg Sun-dried tomato
Vitamin B3 3.63mg 1.455mg Sun-dried tomato
Vitamin B5 0.479mg 0.748mg Cranberry bean raw
Vitamin B6 0.319mg 0.309mg Sun-dried tomato
Folate 23µg 604µg Cranberry bean raw
Saturated Fat 1.893g 0.316g Cranberry bean raw
Monounsaturated Fat 8.663g 0.106g Sun-dried tomato
Polyunsaturated fat 2.06g 0.527g Sun-dried tomato
Tryptophan 0.037mg 0.273mg Cranberry bean raw
Threonine 0.128mg 0.969mg Cranberry bean raw
Isoleucine 0.121mg 1.017mg Cranberry bean raw
Leucine 0.185mg 1.838mg Cranberry bean raw
Lysine 0.186mg 1.58mg Cranberry bean raw
Methionine 0.044mg 0.346mg Cranberry bean raw
Phenylalanine 0.131mg 1.245mg Cranberry bean raw
Valine 0.13mg 1.205mg Cranberry bean raw
Histidine 0.077mg 0.641mg Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
57%
Sun-dried tomato
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 260mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.577g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.