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  6. Cranberry bean raw vs. Almond

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

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Significant differences between Cranberry bean raw and Almond

  • Cranberry bean raw has more Folate, Fiber, Vitamin B1, Potassium, and Iron, however, Almond is richer in Vitamin B2, Manganese, Magnesium, and Copper.
  • Cranberry bean raw covers your daily Folate needs 140% more than Almond.
  • Almond has 4 times less Vitamin B1 than Cranberry bean raw. Cranberry bean raw has 0.747mg of Vitamin B1, while Almond has 0.205mg.
  • Cranberry bean raw contains less Saturated Fat.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Nuts, almonds.

Infographic

Cranberry bean raw vs Almond 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.
Cranberry bean raw
Cranberry bean raw
4
:
6
Almond
Almond
Contains more Iron +34.8%
Contains more Potassium +81.7%
Contains more Zinc +16.3%
Contains more Selenium +209.8%
Contains more Calcium +111.8%
Contains more Magnesium +73.1%
Contains more Phosphorus +29.3%
Contains less Sodium -83.3%
Contains more Copper +29.8%
Contains more Manganese +136.8%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +34.8%
Contains more Potassium +81.7%
Contains more Zinc +16.3%
Contains more Selenium +209.8%
Contains more Calcium +111.8%
Contains more Magnesium +73.1%
Contains more Phosphorus +29.3%
Contains less Sodium -83.3%
Contains more Copper +29.8%
Contains more Manganese +136.8%

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.
Cranberry bean raw
Cranberry bean raw
4
:
4
Almond
Almond
Contains more Vitamin B1 +264.4%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +125.5%
Contains more Folate +1272.7%
Contains more Vitamin B2 +434.3%
Contains more Vitamin B3 +148.7%
Equal in Vitamin A - 2
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin B1 +264.4%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +125.5%
Contains more Folate +1272.7%
Contains more Vitamin B2 +434.3%
Contains more Vitamin B3 +148.7%
Equal in Vitamin A - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Almond
Almond
Contains more Carbs +178.7%
Contains more Water +181%
Contains more Other +11.5%
Contains more Fats +3959.3%
Equal in Protein - 21.15
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Carbs +178.7%
Contains more Water +181%
Contains more Other +11.5%
Contains more Fats +3959.3%
Equal in Protein - 21.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Almond
Almond
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +29665.1%
Contains more Polyunsaturated fat +2239.5%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +29665.1%
Contains more Polyunsaturated fat +2239.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Almond Opinion
Net carbs 35.35g 9.05g Cranberry bean raw
Protein 23.03g 21.15g Cranberry bean raw
Fats 1.23g 49.93g Almond
Carbs 60.05g 21.55g Cranberry bean raw
Calories 335kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Cranberry bean raw
Fiber 24.7g 12.5g Cranberry bean raw
Calcium 127mg 269mg Almond
Iron 5mg 3.71mg Cranberry bean raw
Magnesium 156mg 270mg Almond
Phosphorus 372mg 481mg Almond
Potassium 1332mg 733mg Cranberry bean raw
Sodium 6mg 1mg Almond
Zinc 3.63mg 3.12mg Cranberry bean raw
Copper 0.794mg 1.031mg Almond
Manganese 0.92mg 2.179mg Almond
Selenium 12.7µg 4.1µg Cranberry bean raw
Vitamin A 2IU 2IU
Vitamin E 25.63mg Almond
Vitamin B1 0.747mg 0.205mg Cranberry bean raw
Vitamin B2 0.213mg 1.138mg Almond
Vitamin B3 1.455mg 3.618mg Almond
Vitamin B5 0.748mg 0.471mg Cranberry bean raw
Vitamin B6 0.309mg 0.137mg Cranberry bean raw
Folate 604µg 44µg Cranberry bean raw
Tryptophan 0.273mg 0.211mg Cranberry bean raw
Threonine 0.969mg 0.601mg Cranberry bean raw
Isoleucine 1.017mg 0.751mg Cranberry bean raw
Leucine 1.838mg 1.473mg Cranberry bean raw
Lysine 1.58mg 0.568mg Cranberry bean raw
Methionine 0.346mg 0.157mg Cranberry bean raw
Phenylalanine 1.245mg 1.132mg Cranberry bean raw
Valine 1.205mg 0.855mg Cranberry bean raw
Histidine 0.641mg 0.539mg Cranberry bean raw
Trans Fat 0g 0.015g Cranberry bean raw
Saturated Fat 0.316g 3.802g Cranberry bean raw
Monounsaturated Fat 0.106g 31.551g Almond
Polyunsaturated fat 0.527g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69%
Cranberry bean raw
82%
Almond
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
142%
Almond

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.486g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
Which food is richer in minerals?
?
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.
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.