Waffle vs. Cranberry bean raw — In-Depth Nutrition Comparison
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What are the main differences between waffle and cranberry bean raw?
- Waffle is richer in selenium, while cranberry bean raw is higher in folate, copper, vitamin B1, potassium, iron, magnesium, manganese, zinc, and phosphorus.
- Cranberry bean raw's daily need coverage for folate is 140% higher.
- Cranberry bean raw has 4 times less selenium than waffle. Waffle has 46.2µg of selenium, while cranberry bean raw has 12.7µg.
- Waffle has a higher glycemic index (76) than cranberry bean raw (35).
We used Waffles, plain, prepared from recipe and Beans, cranberry (roman), mature seeds, raw types in this comparison.
Infographic
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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.
| Contains more CalciumCalcium | +100.8% |
| Contains more SeleniumSelenium | +263.8% |
| Contains more MagnesiumMagnesium | +721.1% |
| Contains more PotassiumPotassium | +737.7% |
| Contains more IronIron | +116.5% |
| Contains more CopperCopper | +1180.6% |
| Contains more ZincZinc | +433.8% |
| Contains more PhosphorusPhosphorus | +95.8% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +247.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +62.9% |
| Contains more Vitamin B3Vitamin B3 | +42.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +184% |
| Contains more Vitamin B5Vitamin B5 | +54.2% |
| Contains more Vitamin B6Vitamin B6 | +451.8% |
| Contains more FolateFolate | +1213% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +1046.3% |
| Contains more WaterWater | +239% |
| Contains more ProteinProtein | +191.5% |
| Contains more CarbsCarbs | +82.5% |
~equal in
Other
~3.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
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 | +3221.7% |
| Contains more Poly. FatPolyunsaturated fat | +1187.5% |
| Contains less Sat. FatSaturated fat | -89% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 46µg | 604µg | 140% |
| Fiber | 24.7g | 99% | |
| Copper | 0.062mg | 0.794mg | 81% |
| Selenium | 46.2µg | 12.7µg | 61% |
| Polyunsaturated fat | 6.785g | 0.527g | 42% |
| Vitamin B1 | 0.263mg | 0.747mg | 40% |
| Potassium | 159mg | 1332mg | 35% |
| Iron | 2.31mg | 5mg | 34% |
| Magnesium | 19mg | 156mg | 33% |
| Protein | 7.9g | 23.03g | 30% |
| Manganese | 0.265mg | 0.92mg | 28% |
| Zinc | 0.68mg | 3.63mg | 27% |
| Phosphorus | 190mg | 372mg | 26% |
| Cholesterol | 69mg | 0mg | 23% |
| Sodium | 511mg | 6mg | 22% |
| Fats | 14.1g | 1.23g | 20% |
| Vitamin B6 | 0.056mg | 0.309mg | 19% |
| Calcium | 255mg | 127mg | 13% |
| Saturated fat | 2.866g | 0.316g | 12% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Vitamin B2 | 0.347mg | 0.213mg | 10% |
| Carbs | 32.9g | 60.05g | 9% |
| Monounsaturated fat | 3.521g | 0.106g | 9% |
| Vitamin A | 65µg | 0µg | 7% |
| Vitamin B5 | 0.485mg | 0.748mg | 5% |
| Vitamin B3 | 2.073mg | 1.455mg | 4% |
| Calories | 291kcal | 335kcal | 2% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 35.35g | N/A |
| Tryptophan | 0.099mg | 0.273mg | 0% |
| Threonine | 0.289mg | 0.969mg | 0% |
| Isoleucine | 0.362mg | 1.017mg | 0% |
| Leucine | 0.63mg | 1.838mg | 0% |
| Lysine | 0.384mg | 1.58mg | 0% |
| Methionine | 0.179mg | 0.346mg | 0% |
| Phenylalanine | 0.395mg | 1.245mg | 0% |
| Valine | 0.409mg | 1.205mg | 0% |
| Histidine | 0.187mg | 0.641mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
64%
Minerals Daily Need Coverage Score
66%
117%
Comparison summary
Which food is cheaper?
Waffle is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cranberry bean raw is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 505mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 2.55g)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.