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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Cranberry bean raw
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Waffle
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
66%
Waffle
117%
Cranberry bean raw

Comparison summary

Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 505mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 2.55g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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.

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.