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Black pepper vs. Cranberry beans — In-Depth Nutrition Comparison

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Significant differences between Black pepper and Cranberry beans

  • Black pepper is richer in Manganese, Copper, Iron, Fiber, Calcium, Magnesium, Potassium, Vitamin B5, and Vitamin B6, while Cranberry beans is higher in Folate.
  • Black pepper covers your daily Manganese needs 538% more than Cranberry beans.
  • Black pepper has 9 times more Calcium than Cranberry beans. Black pepper has 443mg of Calcium, while Cranberry beans has 50mg.

Specific food types used in this comparison are Spices, pepper, black and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Black pepper vs Cranberry beans 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.
Contains more Calcium +786%
Contains more Iron +364.6%
Contains more Magnesium +242%
Contains more Phosphorus +17%
Contains more Potassium +243.4%
Contains more Copper +475.8%
Contains more Manganese +3346.8%
Contains more Selenium +276.9%
Contains less Sodium -95%
Equal in Zinc - 1.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +786%
Contains more Iron +364.6%
Contains more Magnesium +242%
Contains more Phosphorus +17%
Contains more Potassium +243.4%
Contains more Copper +475.8%
Contains more Manganese +3346.8%
Contains more Selenium +276.9%
Contains less Sodium -95%
Equal in Zinc - 1.14

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +160.9%
Contains more Vitamin B3 +121.9%
Contains more Vitamin B5 +482.9%
Contains more Vitamin B6 +259.3%
Contains more Vitamin B1 +94.4%
Contains more Folate +1117.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +160.9%
Contains more Vitamin B3 +121.9%
Contains more Vitamin B5 +482.9%
Contains more Vitamin B6 +259.3%
Contains more Vitamin B1 +94.4%
Contains more Folate +1117.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.2%
Contains more Fats +608.7%
Contains more Carbs +161.4%
Contains more Other +811.9%
Contains more Water +418.9%
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +11.2%
Contains more Fats +608.7%
Contains more Carbs +161.4%
Contains more Other +811.9%
Contains more Water +418.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1747.5%
Contains more Polyunsaturated fat +401.5%
Contains less Saturated Fat -91.5%
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +1747.5%
Contains more Polyunsaturated fat +401.5%
Contains less Saturated Fat -91.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Cranberry beans Opinion
Net carbs 38.65g 15.86g Black pepper
Protein 10.39g 9.34g Black pepper
Fats 3.26g 0.46g Black pepper
Carbs 63.95g 24.46g Black pepper
Calories 251kcal 136kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g Cranberry beans
Fiber 25.3g 8.6g Black pepper
Calcium 443mg 50mg Black pepper
Iron 9.71mg 2.09mg Black pepper
Magnesium 171mg 50mg Black pepper
Phosphorus 158mg 135mg Black pepper
Potassium 1329mg 387mg Black pepper
Sodium 20mg 1mg Cranberry beans
Zinc 1.19mg 1.14mg Black pepper
Copper 1.33mg 0.231mg Black pepper
Manganese 12.753mg 0.37mg Black pepper
Selenium 4.9µg 1.3µg Black pepper
Vitamin A 547IU 0IU Black pepper
Vitamin A RAE 27µg Black pepper
Vitamin E 1.04mg Black pepper
Vitamin B1 0.108mg 0.21mg Cranberry beans
Vitamin B2 0.18mg 0.069mg Black pepper
Vitamin B3 1.143mg 0.515mg Black pepper
Vitamin B5 1.399mg 0.24mg Black pepper
Vitamin B6 0.291mg 0.081mg Black pepper
Folate 17µg 207µg Cranberry beans
Vitamin K 163.7µg Black pepper
Tryptophan 0.058mg 0.111mg Cranberry beans
Threonine 0.244mg 0.393mg Cranberry beans
Isoleucine 0.366mg 0.412mg Cranberry beans
Leucine 1.014mg 0.746mg Black pepper
Lysine 0.244mg 0.641mg Cranberry beans
Methionine 0.096mg 0.14mg Cranberry beans
Phenylalanine 0.446mg 0.505mg Cranberry beans
Valine 0.547mg 0.489mg Black pepper
Histidine 0.159mg 0.26mg Cranberry beans
Saturated Fat 1.392g 0.119g Cranberry beans
Monounsaturated Fat 0.739g 0.04g Black pepper
Polyunsaturated fat 0.998g 0.199g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
60%
Black pepper
22%
Cranberry beans
Minerals Daily Need Coverage Score
297%
Black pepper
38%
Cranberry beans

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.273g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.