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  6. Maple syrup vs. Cranberry bean raw

Maple syrup vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between maple syrup and cranberry bean raw

  • Maple syrup has more manganese and vitamin B2; however, cranberry bean raw has more folate, fiber, copper, iron, vitamin B1, phosphorus, potassium, and magnesium.
  • Cranberry bean raw's daily need coverage for folate is 151% more.
  • Maple syrup has 6 times more vitamin B2 than cranberry bean raw. Maple syrup has 1.27mg of vitamin B2, while cranberry bean raw has 0.213mg.
  • Maple syrup has a higher glycemic index than cranberry bean raw.

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

Infographic

Maple syrup 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% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 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 ManganeseManganese +216.1%
Contains more MagnesiumMagnesium +642.9%
Contains more CalciumCalcium +24.5%
Contains more PotassiumPotassium +528.3%
Contains more IronIron +4445.5%
Contains more CopperCopper +4311.1%
Contains more ZincZinc +146.9%
Contains more PhosphorusPhosphorus +18500%
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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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 B2Vitamin B2 +496.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1031.8%
Contains more Vitamin B3Vitamin B3 +1696.3%
Contains more Vitamin B5Vitamin B5 +1977.8%
Contains more Vitamin B6Vitamin B6 +15350%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple syrup Cranberry bean raw DV% diff.
Folate 0µg 604µg 151%
Fiber 0g 24.7g 99%
Copper 0.018mg 0.794mg 86%
Manganese 2.908mg 0.92mg 86%
Vitamin B2 1.27mg 0.213mg 81%
Iron 0.11mg 5mg 61%
Vitamin B1 0.066mg 0.747mg 57%
Phosphorus 2mg 372mg 53%
Protein 0.04g 23.03g 46%
Potassium 212mg 1332mg 33%
Magnesium 21mg 156mg 32%
Vitamin B6 0.002mg 0.309mg 24%
Selenium 0.6µg 12.7µg 22%
Zinc 1.47mg 3.63mg 20%
Vitamin B5 0.036mg 0.748mg 14%
Vitamin B3 0.081mg 1.455mg 9%
Calories 260kcal 335kcal 4%
Polyunsaturated fat 0.017g 0.527g 3%
Calcium 102mg 127mg 3%
Carbs 67.04g 60.05g 2%
Fats 0.06g 1.23g 2%
Fructose 0.52g 1%
Saturated fat 0.007g 0.316g 1%
Net carbs 67.04g 35.35g N/A
Sugar 60.46g N/A
Sodium 12mg 6mg 0%
Choline 1.6mg 0%
Monounsaturated fat 0.011g 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 CarbsCarbs +11.6%
Contains more WaterWater +161.4%
Contains more ProteinProtein +57475%
Contains more FatsFats +1950%
Contains more OtherOther +602.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 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 -97.8%
Contains more Mono. FatMonounsaturated fat +863.6%
Contains more Poly. FatPolyunsaturated fat +3000%

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.