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  6. Turmeric vs. Cranberry bean raw

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

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Important differences between turmeric and cranberry bean raw

  • Turmeric has more manganese, iron, copper, potassium, and magnesium; however, cranberry bean raw has more folate, vitamin B1, vitamin B6, selenium, and phosphorus.
  • Turmeric's daily need coverage for manganese is 821% more.
  • Turmeric has 11 times more iron than cranberry bean raw. Turmeric has 55mg of iron, while cranberry bean raw has 5mg.
  • Cranberry bean raw has a higher glycemic index than turmeric.

The food varieties used in the comparison are Spices, turmeric, ground and Beans, cranberry (roman), mature seeds, raw.

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 +33.3%
Contains more CalciumCalcium +32.3%
Contains more PotassiumPotassium +56.2%
Contains more IronIron +1000%
Contains more CopperCopper +63.7%
Contains more ZincZinc +24%
Contains more ManganeseManganese +2052.2%
Contains more PhosphorusPhosphorus +24.4%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +104.8%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1187.9%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +188.8%
Contains more FolateFolate +2920%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Cranberry bean raw DV% diff.
Manganese 19.8mg 0.92mg 821%
Iron 55mg 5mg 625%
Folate 20µg 604µg 146%
Vitamin B1 0.058mg 0.747mg 57%
Copper 1.3mg 0.794mg 56%
Vitamin E 4.43mg 30%
Protein 9.68g 23.03g 27%
Potassium 2080mg 1332mg 22%
Vitamin B6 0.107mg 0.309mg 16%
Magnesium 208mg 156mg 12%
Selenium 6.2µg 12.7µg 12%
Vitamin K 13.4µg 11%
Phosphorus 299mg 372mg 10%
Choline 49.2mg 9%
Zinc 4.5mg 3.63mg 8%
Fiber 22.7g 24.7g 8%
Saturated fat 1.838g 0.316g 7%
Vitamin B2 0.15mg 0.213mg 5%
Calcium 168mg 127mg 4%
Vitamin B5 0.542mg 0.748mg 4%
Fats 3.25g 1.23g 3%
Carbs 67.14g 60.05g 2%
Polyunsaturated fat 0.756g 0.527g 2%
Monounsaturated fat 0.449g 0.106g 1%
Fructose 0.45g 1%
Calories 312kcal 335kcal 1%
Vitamin B3 1.35mg 1.455mg 1%
Sodium 27mg 6mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 44.44g 35.35g N/A
Sugar 3.21g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0.273mg 0%
Threonine 0.33mg 0.969mg 0%
Isoleucine 0.47mg 1.017mg 0%
Leucine 0.81mg 1.838mg 0%
Lysine 0.38mg 1.58mg 0%
Methionine 0.14mg 0.346mg 0%
Phenylalanine 0.53mg 1.245mg 0%
Valine 0.66mg 1.205mg 0%
Histidine 0.15mg 0.641mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 +164.2%
Contains more CarbsCarbs +11.8%
Contains more OtherOther +114.5%
Contains more ProteinProtein +137.9%
~equal in Water ~12.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 +323.6%
Contains more Poly. FatPolyunsaturated fat +43.5%
Contains less Sat. FatSaturated fat -82.8%

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.