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Macadamia vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between Macadamia and Cranberry beans

  • Macadamia is higher in Manganese, Vitamin B1, Copper, Iron, Magnesium, Vitamin B6, Vitamin B3, and Vitamin B5, however, Cranberry beans is richer in Folate.
  • Macadamia's daily need coverage for Manganese is 164% higher.
  • Macadamia has 101 times more Saturated Fat than Cranberry beans. While Macadamia has 12.061g of Saturated Fat, Cranberry beans has only 0.119g.

The food types used in this comparison are Nuts, macadamia nuts, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Macadamia 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 +70%
Contains more Iron +76.6%
Contains more Magnesium +160%
Contains more Phosphorus +39.3%
Contains more Zinc +14%
Contains more Copper +227.3%
Contains more Manganese +1016.5%
Contains more Selenium +176.9%
Contains less Sodium -80%
Equal in Potassium - 387
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +70%
Contains more Iron +76.6%
Contains more Magnesium +160%
Contains more Phosphorus +39.3%
Contains more Zinc +14%
Contains more Copper +227.3%
Contains more Manganese +1016.5%
Contains more Selenium +176.9%
Contains less Sodium -80%
Equal in Potassium - 387

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 C +∞%
Contains more Vitamin B1 +469%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +215.8%
Contains more Vitamin B6 +239.5%
Contains more Folate +1781.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
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 C +∞%
Contains more Vitamin B1 +469%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +215.8%
Contains more Vitamin B6 +239.5%
Contains more Folate +1781.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +16371.7%
Contains more Protein +18.1%
Contains more Carbs +77%
Contains more Water +4653.7%
Equal in Other - 1.09
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 Fats +16371.7%
Contains more Protein +18.1%
Contains more Carbs +77%
Contains more Water +4653.7%
Equal in Other - 1.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +147092.5%
Contains more Polyunsaturated fat +654.8%
Contains less Saturated Fat -99%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +147092.5%
Contains more Polyunsaturated fat +654.8%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Cranberry beans Opinion
Net carbs 5.22g 15.86g Cranberry beans
Protein 7.91g 9.34g Cranberry beans
Fats 75.77g 0.46g Macadamia
Carbs 13.82g 24.46g Cranberry beans
Calories 718kcal 136kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Cranberry beans
Fiber 8.6g 8.6g
Calcium 85mg 50mg Macadamia
Iron 3.69mg 2.09mg Macadamia
Magnesium 130mg 50mg Macadamia
Phosphorus 188mg 135mg Macadamia
Potassium 368mg 387mg Cranberry beans
Sodium 5mg 1mg Cranberry beans
Zinc 1.3mg 1.14mg Macadamia
Copper 0.756mg 0.231mg Macadamia
Manganese 4.131mg 0.37mg Macadamia
Selenium 3.6µg 1.3µg Macadamia
Vitamin E 0.54mg Macadamia
Vitamin C 1.2mg 0mg Macadamia
Vitamin B1 1.195mg 0.21mg Macadamia
Vitamin B2 0.162mg 0.069mg Macadamia
Vitamin B3 2.473mg 0.515mg Macadamia
Vitamin B5 0.758mg 0.24mg Macadamia
Vitamin B6 0.275mg 0.081mg Macadamia
Folate 11µg 207µg Cranberry beans
Tryptophan 0.067mg 0.111mg Cranberry beans
Threonine 0.37mg 0.393mg Cranberry beans
Isoleucine 0.314mg 0.412mg Cranberry beans
Leucine 0.602mg 0.746mg Cranberry beans
Lysine 0.018mg 0.641mg Cranberry beans
Methionine 0.023mg 0.14mg Cranberry beans
Phenylalanine 0.665mg 0.505mg Macadamia
Valine 0.363mg 0.489mg Cranberry beans
Histidine 0.195mg 0.26mg Cranberry beans
Saturated Fat 12.061g 0.119g Cranberry beans
Monounsaturated Fat 58.877g 0.04g Macadamia
Polyunsaturated fat 1.502g 0.199g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
43%
Macadamia
22%
Cranberry beans
Minerals Daily Need Coverage Score
122%
Macadamia
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 11.942g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.6)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.