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  6. Yolk vs. Cranberry bean raw

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

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The main differences between yolk and cranberry bean raw

  • Yolk is richer in vitamin B12, selenium, and vitamin B5, yet cranberry bean raw is richer in folate, fiber, copper, vitamin B1, and manganese.
  • Daily need coverage for cholesterol for yolk is 362% higher.
  • Cranberry bean raw contains less cholesterol.
  • Yolk has a lower glycemic index than cranberry bean raw.

Food types used in this article are Egg, yolk, raw, fresh and Beans, cranberry (roman), mature seeds, raw.

Infographic

Yolk 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.
Yolk
Yolk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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 SeleniumSelenium +340.9%
Contains more MagnesiumMagnesium +3020%
Contains more PotassiumPotassium +1122%
Contains more IronIron +83.2%
Contains more CopperCopper +931.2%
Contains more ZincZinc +57.8%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +1572.7%
~equal in Calcium ~127mg
~equal in Phosphorus ~372mg

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.
Yolk
Yolk
9
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +147.9%
Contains more Vitamin B5Vitamin B5 +299.7%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +324.4%
Contains more Vitamin B3Vitamin B3 +5962.5%
Contains more FolateFolate +313.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Cranberry bean raw DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 149%
Folate 146µg 604µg 115%
Fiber 0g 24.7g 99%
Vitamin B12 1.95µg 0µg 81%
Copper 0.077mg 0.794mg 80%
Selenium 56µg 12.7µg 79%
Vitamin B1 0.176mg 0.747mg 48%
Vitamin B5 2.99mg 0.748mg 45%
Vitamin A 381µg 0µg 42%
Saturated fat 9.551g 0.316g 42%
Fats 26.54g 1.23g 39%
Manganese 0.055mg 0.92mg 38%
Magnesium 5mg 156mg 36%
Potassium 109mg 1332mg 36%
Monounsaturated fat 11.738g 0.106g 29%
Iron 2.73mg 5mg 28%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Polyunsaturated fat 4.204g 0.527g 25%
Vitamin B2 0.528mg 0.213mg 24%
Carbs 3.59g 60.05g 19%
Vitamin E 2.58mg 17%
Protein 15.86g 23.03g 14%
Zinc 2.3mg 3.63mg 12%
Vitamin B3 0.024mg 1.455mg 9%
Phosphorus 390mg 372mg 3%
Vitamin B6 0.35mg 0.309mg 3%
Sodium 48mg 6mg 2%
Calories 322kcal 335kcal 1%
Vitamin K 0.7µg 1%
Net carbs 3.59g 35.35g N/A
Calcium 129mg 127mg 0%
Sugar 0.56g N/A
Tryptophan 0.177mg 0.273mg 0%
Threonine 0.687mg 0.969mg 0%
Isoleucine 0.866mg 1.017mg 0%
Leucine 1.399mg 1.838mg 0%
Lysine 1.217mg 1.58mg 0%
Methionine 0.378mg 0.346mg 0%
Phenylalanine 0.681mg 1.245mg 0%
Valine 0.949mg 1.205mg 0%
Histidine 0.416mg 0.641mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 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 +2057.7%
Contains more WaterWater +322.2%
Contains more ProteinProtein +45.2%
Contains more CarbsCarbs +1572.7%
Contains more OtherOther +94.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 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 +10973.6%
Contains more Poly. FatPolyunsaturated fat +697.7%
Contains less Sat. FatSaturated fat -96.7%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.