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  6. Waffle vs. Cranberry bean raw

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

Waffle 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.
Waffle
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 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.
Waffle
Waffle
5
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Cranberry bean raw 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +3221.7%
Contains more Poly. FatPolyunsaturated fat +1187.5%
Contains less Sat. FatSaturated fat -89%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.