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  6. Almond butter vs. Cranberry bean raw

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

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The main differences between almond butter and cranberry bean raw

  • Almond butter is richer in vitamin B2, manganese, magnesium, calcium, and phosphorus, yet cranberry bean raw is richer in folate, vitamin B1, fiber, and iron.
  • Daily need coverage for folate for cranberry bean raw is 138% higher.
  • Almond butter contains 13 times more saturated fat than cranberry bean raw. Almond butter contains 4.152g of saturated fat, while cranberry bean raw contains 0.316g.

Food types used in this article are Nuts, almond butter, plain, without salt added and Beans, cranberry (roman), mature seeds, raw.

Infographic

Almond butter vs Cranberry bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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%
Contains more MagnesiumMagnesium +78.8%
Contains more CalciumCalcium +173.2%
Contains more CopperCopper +17.6%
Contains more PhosphorusPhosphorus +36.6%
Contains more ManganeseManganese +131.6%
Contains more PotassiumPotassium +78.1%
Contains more IronIron +43.3%
Contains more ZincZinc +10.3%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +429.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +340.8%
Contains more Vitamin B3Vitamin B3 +116.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1722%
Contains more Vitamin B5Vitamin B5 +135.2%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +1039.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Cranberry bean raw DV% diff.
Vitamin E 24.21mg 161%
Folate 53µg 604µg 138%
Polyunsaturated fat 13.613g 0.527g 87%
Fats 55.5g 1.23g 83%
Monounsaturated fat 32.445g 0.106g 81%
Vitamin B1 0.041mg 0.747mg 59%
Fiber 10.3g 24.7g 58%
Vitamin B2 0.939mg 0.213mg 56%
Manganese 2.131mg 0.92mg 53%
Magnesium 279mg 156mg 29%
Calcium 347mg 127mg 22%
Selenium 2.4µg 12.7µg 19%
Iron 3.49mg 5mg 19%
Phosphorus 508mg 372mg 19%
Potassium 748mg 1332mg 17%
Saturated fat 4.152g 0.316g 17%
Copper 0.934mg 0.794mg 16%
Vitamin B6 0.103mg 0.309mg 16%
Calories 614kcal 335kcal 14%
Carbs 18.82g 60.05g 14%
Vitamin B3 3.155mg 1.455mg 11%
Choline 52.1mg 9%
Vitamin B5 0.318mg 0.748mg 9%
Protein 20.96g 23.03g 4%
Zinc 3.29mg 3.63mg 3%
Net carbs 8.52g 35.35g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 6mg 0%
Tryptophan 0.159mg 0.273mg 0%
Threonine 0.555mg 0.969mg 0%
Isoleucine 0.813mg 1.017mg 0%
Leucine 1.483mg 1.838mg 0%
Lysine 0.612mg 1.58mg 0%
Methionine 0.122mg 0.346mg 0%
Phenylalanine 1.149mg 1.245mg 0%
Valine 0.937mg 1.205mg 0%
Histidine 0.55mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +4412.2%
Contains more CarbsCarbs +219.1%
Contains more WaterWater +655.5%
~equal in Protein ~23.03g
~equal in Other ~3.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +30508.5%
Contains more Poly. FatPolyunsaturated fat +2483.1%
Contains less Sat. FatSaturated fat -92.4%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.