Almonds vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between almonds and cranberry beans

Almonds are higher in copper, vitamin B2, manganese, magnesium, phosphorus, calcium, iron, and vitamin B3; however, cranberry beans is richer in folate.
Almonds' daily need coverage for copper is 89% higher.
Almonds have 32 times more saturated fat than cranberry beans. While almonds have 3.802g of saturated fat, cranberry beans has only 0.119g.
Almonds have a lower glycemic index (0) than cranberry beans (35).

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

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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.

Almonds

Cranberry beans

Contains more MagnesiumMagnesium	+440%
Contains more CalciumCalcium	+438%
Contains more PotassiumPotassium	+89.4%
Contains more IronIron	+77.5%
Contains more CopperCopper	+346.3%
Contains more ZincZinc	+173.7%
Contains more PhosphorusPhosphorus	+256.3%
Contains more ManganeseManganese	+488.9%
Contains more SeleniumSelenium	+215.4%

~equal in Sodium ~1mg

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.

Almonds

Cranberry beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+1549.3%
Contains more Vitamin B3Vitamin B3	+602.5%
Contains more Vitamin B5Vitamin B5	+96.3%
Contains more Vitamin B6Vitamin B6	+69.1%
Contains more CholineCholine	+∞%

Contains more FolateFolate

+370.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.21mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg		171%
Copper	1.031mg	0.231mg	89%
Vitamin B2	1.138mg	0.069mg	82%
Polyunsaturated fat	12.329g	0.199g	81%
Monounsaturated fat	31.551g	0.04g	79%
Manganese	2.179mg	0.37mg	79%
Fats	49.93g	0.46g	76%
Magnesium	270mg	50mg	52%
Phosphorus	481mg	135mg	49%
Folate	44µg	207µg	41%
Protein	21.15g	9.34g	24%
Calories	579kcal	136kcal	22%
Calcium	269mg	50mg	22%
Iron	3.71mg	2.09mg	20%
Vitamin B3	3.618mg	0.515mg	19%
Zinc	3.12mg	1.14mg	18%
Saturated fat	3.802g	0.119g	17%
Fiber	12.5g	8.6g	16%
Potassium	733mg	387mg	10%
Choline	52.1mg		9%
Selenium	4.1µg	1.3µg	5%
Vitamin B5	0.471mg	0.24mg	5%
Vitamin B6	0.137mg	0.081mg	4%
Carbs	21.55g	24.46g	1%
Net carbs	9.05g	15.86g	N/A
Sugar	4.35g		N/A
Starch	0.72g		0%
Sodium	1mg	1mg	0%
Vitamin B1	0.205mg	0.21mg	0%
Trans fat	0.015g	0g	N/A
Tryptophan	0.211mg	0.111mg	0%
Threonine	0.601mg	0.393mg	0%
Isoleucine	0.751mg	0.412mg	0%
Leucine	1.473mg	0.746mg	0%
Lysine	0.568mg	0.641mg	0%
Methionine	0.157mg	0.14mg	0%
Phenylalanine	1.132mg	0.505mg	0%
Valine	0.855mg	0.489mg	0%
Histidine	0.539mg	0.26mg	0%
Fructose	0.11g		0%
Omega-3 - ALA	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	12.32g		N/A