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  6. Vegetable vs. Cranberry bean raw

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

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Summary of differences between vegetable and cranberry bean raw

  • Vegetable has more vitamin A; however, cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, and zinc.
  • Cranberry bean raw covers your daily need for folate, 146% more than vegetable.
  • Vegetable has 2139 times more vitamin A than cranberry bean raw. While vegetable has 4277IU of vitamin A, cranberry bean raw has only 2IU.
  • The glycemic index of vegetable is higher.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Beans, cranberry (roman), mature seeds, raw.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +609.1%
Contains more CalciumCalcium +408%
Contains more PotassiumPotassium +688.2%
Contains more IronIron +509.8%
Contains more CopperCopper +856.6%
Contains more ZincZinc +640.8%
Contains more PhosphorusPhosphorus +629.4%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +142.7%
Contains more SeleniumSelenium +4133.3%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +952.1%
Contains more Vitamin B2Vitamin B2 +77.5%
Contains more Vitamin B3Vitamin B3 +71%
Contains more Vitamin B5Vitamin B5 +395.4%
Contains more Vitamin B6Vitamin B6 +317.6%
Contains more FolateFolate +3078.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Cranberry bean raw DV% diff.
Folate 19µg 604µg 146%
Fiber 4.4g 24.7g 81%
Copper 0.083mg 0.794mg 79%
Vitamin B1 0.071mg 0.747mg 56%
Iron 0.82mg 5mg 52%
Phosphorus 51mg 372mg 46%
Protein 2.86g 23.03g 40%
Potassium 169mg 1332mg 34%
Magnesium 22mg 156mg 32%
Zinc 0.49mg 3.63mg 29%
Vitamin A 214µg 0µg 24%
Manganese 0.379mg 0.92mg 24%
Selenium 0.3µg 12.7µg 23%
Vitamin K 23.5µg 20%
Vitamin B6 0.074mg 0.309mg 18%
Carbs 13.09g 60.05g 16%
Calories 65kcal 335kcal 14%
Vitamin B5 0.151mg 0.748mg 12%
Calcium 25mg 127mg 10%
Vitamin B2 0.12mg 0.213mg 7%
Choline 24.1mg 4%
Vitamin B3 0.851mg 1.455mg 4%
Vitamin C 3.2mg 0mg 4%
Vitamin E 0.38mg 3%
Polyunsaturated fat 0.072g 0.527g 3%
Fats 0.15g 1.23g 2%
Sodium 35mg 6mg 1%
Saturated fat 0.031g 0.316g 1%
Net carbs 8.69g 35.35g N/A
Sugar 3.12g N/A
Monounsaturated fat 0.01g 0.106g 0%
Tryptophan 0.029mg 0.273mg 0%
Threonine 0.115mg 0.969mg 0%
Isoleucine 0.139mg 1.017mg 0%
Leucine 0.19mg 1.838mg 0%
Lysine 0.17mg 1.58mg 0%
Methionine 0.034mg 0.346mg 0%
Phenylalanine 0.12mg 1.245mg 0%
Valine 0.149mg 1.205mg 0%
Histidine 0.073mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 WaterWater +571.8%
Contains more ProteinProtein +705.2%
Contains more FatsFats +720%
Contains more CarbsCarbs +358.7%
Contains more OtherOther +392.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -90.2%
Contains more Mono. FatMonounsaturated fat +960%
Contains more Poly. FatPolyunsaturated fat +631.9%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.