Kidney beans vs. Cranberry beans — Health Impact and Nutrition Comparison

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by Jack Yacoubian | Last updated on June 29, 2023

Medically reviewed by Elen Khachatrian

Summary

Cranberry beans are richer in fiber, magnesium, and folate. Meanwhile, kidney beans are richer in potassium, calcium, vitamin K, and vitamin B6.

Cranberry beans also provide more calories and protein than kidney beans.

Table of contents

Introduction

Nutritional

Calories

Carbs

Glycemic index

Acidity

Fibers

Proteins

Fats

Minerals

Vitamins

Health impacts

References

Introduction

Cranberry beans and kidney beans belong to the beans family; however, a difference exists between them. This article will discuss the difference between these two beans on nutrition and health impacts.

Nutritional

In this comparison, we are considering 100g of raw beans in both cases.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Kidney beans

Cranberry beans

Equal in Protein - 9.34

Equal in Fats - 0.46

Equal in Carbs - 24.46

Equal in Water - 64.65

Equal in Other - 1.09

Kidney beans

Protein: 8.67 g

Fats: 0.5 g

Carbs: 22.8 g

Water: 66.94 g

Other: 1.09 g

Cranberry beans

Protein: 9.34 g

Fats: 0.46 g

Carbs: 24.46 g

Water: 64.65 g

Other: 1.09 g

Equal in Protein - 9.34

Equal in Fats - 0.46

Equal in Carbs - 24.46

Equal in Water - 64.65

Equal in Other - 1.09

Calories

Cranberry beans provide more calories than kidney beans.

Carbs

Cranberry beans and kidney beans contain almost equal amounts of carbs.

Glycemic index

The glycemic index of kidney beans is lower.

The glycemic index of cranberry beans is equal to 35, while the GI of kidney beans is equal to 22.

Acidity

Kidney beans and cranberry beans have a similar pH value falling in the range of 5 to 6.

Both beans have slightly alkaline PRAL values. Cranberry beans have a PRAL value equal to -0.5, while kidney beans have -0.7. This shows that both beans are considerably acid-producing in the body.

Fibers

Cranberry beans provide more fiber. They have 8.6g of fiber per 100g, while kidney beans have 6.4g.

Nearly 40% of the carbohydrate content of both beans is fiber.

Proteins

Cranberry beans are higher in protein. They have 9.34g, whereas kidney beans have 8.67g of protein per 100g.

Fats

Both beans contain negligible amounts of fats.

Minerals

Cranberry beans are richer in calcium and magnesium. Kidney beans are richer in potassium and phosphorus.

It is important to mention that the RDV% is satisfied for both beans for copper, phosphorus, potassium, magnesium, and iron.

In the diagram below, we can see the mineral distributions.

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.

Kidney beans

Cranberry beans

Contains more Manganese +16.2%

Contains more Calcium +42.9%

Contains more Magnesium +19%

Contains more Zinc +14%

Contains more Selenium +18.2%

Equal in Iron - 2.09

Equal in Phosphorus - 135

Equal in Potassium - 387

Equal in Sodium - 1

Equal in Copper - 0.231

Kidney beans

Cranberry beans

Contains more Manganese +16.2%

Contains more Calcium +42.9%

Contains more Magnesium +19%

Contains more Zinc +14%

Contains more Selenium +18.2%

Equal in Iron - 2.09

Equal in Phosphorus - 135

Equal in Potassium - 387

Equal in Sodium - 1

Equal in Copper - 0.231

Vitamins

Cranberry beans are richer in folate. Kidney beans are richer in vitamin B6, and K.

In the diagram below, we can see the vitamin distributions.

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.

Kidney beans

Cranberry beans

Contains more Vitamin C +∞%

Contains more Vitamin B3 +12.2%

Contains more Vitamin B6 +48.1%

Contains more Vitamin B1 +31.3%

Contains more Vitamin B2 +19%

Contains more Folate +59.2%

Equal in Vitamin B5 - 0.24

Kidney beans

Cranberry beans

Contains more Vitamin C +∞%

Contains more Vitamin B3 +12.2%

Contains more Vitamin B6 +48.1%

Contains more Vitamin B1 +31.3%

Contains more Vitamin B2 +19%

Contains more Folate +59.2%

Equal in Vitamin B5 - 0.24

Health impacts

Although numerous health benefits are shared between cranberry and kidney beans, the main difference in their nutritional content is the vitamin K content of kidney beans. In this section, we will be focusing on the different health impacts rather than the similar ones.

Kidney beans are richer in vitamin K, which provides several positive health impacts.

Kidney bean consumption is linked with lower risks of cancer development and cardiovascular diseases, specifically the calcification of arteries. Kidney beans are also linked with decreased risks of osteoporosis. (1)

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: June 29, 2023

Medically reviewed by Elen Khachatrian

Infographic

Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison

Kidney beans

Cranberry beans

Contains less Saturated Fat -38.7%

Contains more Polyunsaturated fat +39.7%

Equal in Monounsaturated Fat - 0.04

Kidney beans

Saturated Fat: 0.073 g

Monounsaturated Fat: 0.039 g

Polyunsaturated fat: 0.278 g

Cranberry beans

Saturated Fat: 0.119 g

Monounsaturated Fat: 0.04 g

Polyunsaturated fat: 0.199 g

Contains less Saturated Fat -38.7%

Contains more Polyunsaturated fat +39.7%

Equal in Monounsaturated Fat - 0.04

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Lower in Sugar
Lower in Sodium	Equal
Lower in Cholesterol	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	16.4g	15.86g
Protein	8.67g	9.34g
Fats	0.5g	0.46g
Carbs	22.8g	24.46g
Calories	127kcal	136kcal
Sugar	0.32g
Fiber	6.4g	8.6g
Calcium	35mg	50mg
Iron	2.22mg	2.09mg
Magnesium	42mg	50mg
Phosphorus	138mg	135mg
Potassium	405mg	387mg
Sodium	1mg	1mg
Zinc	1mg	1.14mg
Copper	0.216mg	0.231mg
Manganese	0.43mg	0.37mg
Selenium	1.1µg	1.3µg
Vitamin E	0.03mg
Vitamin C	1.2mg	0mg
Vitamin B1	0.16mg	0.21mg
Vitamin B2	0.058mg	0.069mg
Vitamin B3	0.578mg	0.515mg
Vitamin B5	0.22mg	0.24mg
Vitamin B6	0.12mg	0.081mg
Folate	130µg	207µg
Vitamin K	8.4µg
Tryptophan	0.104mg	0.111mg
Threonine	0.319mg	0.393mg
Isoleucine	0.41mg	0.412mg
Leucine	0.736mg	0.746mg
Lysine	0.607mg	0.641mg
Methionine	0.113mg	0.14mg
Phenylalanine	0.511mg	0.505mg
Valine	0.5mg	0.489mg
Histidine	0.238mg	0.26mg
Saturated Fat	0.073g	0.119g
Monounsaturated Fat	0.039g	0.04g
Polyunsaturated fat	0.278g	0.199g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

19%

22%

Minerals Daily Need Coverage Score

38%

Comparison summary

Which food is lower in Saturated Fat?

Kidney beans is lower in Saturated Fat (difference - 0.046g)

Which food is lower in glycemic index?

Kidney beans is lower in glycemic index (difference - 13)

Which food is cheaper?

Kidney beans is cheaper (difference - $1.2)

Which food is lower in Sugar?

Cranberry beans is lower in Sugar (difference - 0.32g)

Which food contains less Sodium?

The foods are relatively equal in Sodium (1 mg)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

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.