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  6. Cranberry bean raw vs. Rosemary

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

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Important differences between cranberry bean raw and rosemary

  • Cranberry bean raw has more folate, vitamin B1, copper, protein, phosphorus, fiber, zinc, and potassium; however, rosemary has more vitamin C and iron.
  • Cranberry bean raw's daily need coverage for folate is 124% more.
  • Cranberry bean raw has 21 times more vitamin B1 than rosemary. Cranberry bean raw has 0.747mg of vitamin B1, while rosemary has 0.036mg.
  • Rosemary has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Rosemary, fresh.

Infographic

Cranberry bean raw vs Rosemary infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more MagnesiumMagnesium +71.4%
Contains more PotassiumPotassium +99.4%
Contains more CopperCopper +163.8%
Contains more ZincZinc +290.3%
Contains more PhosphorusPhosphorus +463.6%
Contains less SodiumSodium -76.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +149.6%
Contains more IronIron +33%
~equal in Manganese ~0.96mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Contains more Vitamin B1Vitamin B1 +1975%
Contains more Vitamin B2Vitamin B2 +40.1%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more FolateFolate +454.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.804mg
~equal in Vitamin B6 ~0.336mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Rosemary DV% diff.
Folate 604µg 109µg 124%
Vitamin B1 0.747mg 0.036mg 59%
Copper 0.794mg 0.301mg 55%
Phosphorus 372mg 66mg 44%
Fiber 24.7g 14.1g 42%
Protein 23.03g 3.31g 39%
Zinc 3.63mg 0.93mg 25%
Vitamin C 0mg 21.8mg 24%
Selenium 12.7µg 23%
Iron 5mg 6.65mg 21%
Potassium 1332mg 668mg 20%
Calcium 127mg 317mg 19%
Vitamin A 0µg 146µg 16%
Magnesium 156mg 91mg 15%
Carbs 60.05g 20.7g 13%
Saturated fat 0.316g 2.838g 11%
Calories 335kcal 131kcal 10%
Fats 1.23g 5.86g 7%
Vitamin B2 0.213mg 0.152mg 5%
Vitamin B3 1.455mg 0.912mg 3%
Monounsaturated fat 0.106g 1.16g 3%
Manganese 0.92mg 0.96mg 2%
Vitamin B6 0.309mg 0.336mg 2%
Polyunsaturated fat 0.527g 0.901g 2%
Sodium 6mg 26mg 1%
Vitamin B5 0.748mg 0.804mg 1%
Protein per 100 calories 6.9g 2.5g N/A
Calories per 10 g protein 145kcal 396kcal N/A
Weight per 100 calories 30g 76g N/A
Unsaturated / Saturated Fat ratio 2 0.73 N/A
Net carbs 35.35g 6.6g N/A
Tryptophan 0.273mg 0.051mg 0%
Threonine 0.969mg 0.136mg 0%
Isoleucine 1.017mg 0.136mg 0%
Leucine 1.838mg 0.249mg 0%
Lysine 1.58mg 0.143mg 0%
Methionine 0.346mg 0.047mg 0%
Phenylalanine 1.245mg 0.169mg 0%
Valine 1.205mg 0.165mg 0%
Histidine 0.641mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more ProteinProtein +595.8%
Contains more CarbsCarbs +190.1%
Contains more FatsFats +376.4%
Contains more WaterWater +447%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +994.3%
Contains more Poly. FatPolyunsaturated fat +71%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.