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  6. Yogurt vs. Cranberry bean raw

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

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A recap on differences between yogurt and cranberry bean raw

  • Yogurt is higher in vitamin B12, yet cranberry bean raw is higher in folate, fiber, copper, iron, vitamin B1, manganese, potassium, magnesium, and phosphorus.
  • Cranberry bean raw covers your daily folate needs 149% more than yogurt.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Beans, cranberry (roman), mature seeds, raw.

Infographic

Yogurt 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.
Yogurt
Yogurt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +1318.2%
Contains more CalciumCalcium +15.5%
Contains more PotassiumPotassium +844.7%
Contains more IronIron +7042.9%
Contains more CopperCopper +4570.6%
Contains more ZincZinc +598.1%
Contains more PhosphorusPhosphorus +175.6%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +10122.2%
Contains more SeleniumSelenium +30.9%

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.
Yogurt
Yogurt
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3147.8%
Contains more Vitamin B3Vitamin B3 +599.5%
Contains more Vitamin B5Vitamin B5 +126%
Contains more Vitamin B6Vitamin B6 +390.5%
Contains more FolateFolate +8528.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Cranberry bean raw DV% diff.
Folate 7µg 604µg 149%
Fiber 0g 24.7g 99%
Copper 0.017mg 0.794mg 86%
Iron 0.07mg 5mg 62%
Vitamin B1 0.023mg 0.747mg 60%
Manganese 0.009mg 0.92mg 40%
Magnesium 11mg 156mg 35%
Potassium 141mg 1332mg 35%
Phosphorus 135mg 372mg 34%
Vitamin B12 0.75µg 0µg 31%
Zinc 0.52mg 3.63mg 28%
Protein 10.19g 23.03g 26%
Carbs 3.6g 60.05g 19%
Vitamin B6 0.063mg 0.309mg 19%
Calories 59kcal 335kcal 14%
Vitamin B3 0.208mg 1.455mg 8%
Vitamin B5 0.331mg 0.748mg 8%
Selenium 9.7µg 12.7µg 5%
Vitamin B2 0.278mg 0.213mg 5%
Polyunsaturated fat 0.012g 0.527g 3%
Choline 15.1mg 3%
Calcium 110mg 127mg 2%
Cholesterol 5mg 0mg 2%
Saturated fat 0.117g 0.316g 1%
Sodium 36mg 6mg 1%
Fats 0.39g 1.23g 1%
Net carbs 3.6g 35.35g N/A
Sugar 3.24g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.01mg 0%
Trans fat 0.006g 0g N/A
Monounsaturated fat 0.053g 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +586.8%
Contains more ProteinProtein +126%
Contains more FatsFats +215.4%
Contains more CarbsCarbs +1568.1%
Contains more OtherOther +358.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -63%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +4291.7%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.