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Almond vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between Almond and Cranberry beans

  • Almond is higher in Copper, Vitamin B2, Manganese, Magnesium, Phosphorus, Calcium, Iron, and Vitamin B3, however, Cranberry beans is richer in Folate.
  • Almond's daily need coverage for Copper is 89% higher.
  • Almond has 32 times more Saturated Fat than Cranberry beans. While Almond has 3.802g of Saturated Fat, Cranberry beans has only 0.119g.

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

Infographic

Almond 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 +438%
Contains more Iron +77.5%
Contains more Magnesium +440%
Contains more Phosphorus +256.3%
Contains more Potassium +89.4%
Contains more Zinc +173.7%
Contains more Copper +346.3%
Contains more Manganese +488.9%
Contains more Selenium +215.4%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +438%
Contains more Iron +77.5%
Contains more Magnesium +440%
Contains more Phosphorus +256.3%
Contains more Potassium +89.4%
Contains more Zinc +173.7%
Contains more Copper +346.3%
Contains more Manganese +488.9%
Contains more Selenium +215.4%
Equal in Sodium - 1

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.
Almond
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +1549.3%
Contains more Vitamin B3 +602.5%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +69.1%
Contains more Folate +370.5%
Equal in Vitamin B1 - 0.21
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 A +∞%
Contains more Vitamin B2 +1549.3%
Contains more Vitamin B3 +602.5%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +69.1%
Contains more Folate +370.5%
Equal in Vitamin B1 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +126.4%
Contains more Fats +10754.3%
Contains more Other +171.6%
Contains more Carbs +13.5%
Contains more Water +1366%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +126.4%
Contains more Fats +10754.3%
Contains more Other +171.6%
Contains more Carbs +13.5%
Contains more Water +1366%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +78777.5%
Contains more Polyunsaturated fat +6095.5%
Contains less Saturated Fat -96.9%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +78777.5%
Contains more Polyunsaturated fat +6095.5%
Contains less Saturated Fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Cranberry beans Opinion
Net carbs 9.05g 15.86g Cranberry beans
Protein 21.15g 9.34g Almond
Fats 49.93g 0.46g Almond
Carbs 21.55g 24.46g Cranberry beans
Calories 579kcal 136kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Cranberry beans
Fiber 12.5g 8.6g Almond
Calcium 269mg 50mg Almond
Iron 3.71mg 2.09mg Almond
Magnesium 270mg 50mg Almond
Phosphorus 481mg 135mg Almond
Potassium 733mg 387mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 1.14mg Almond
Copper 1.031mg 0.231mg Almond
Manganese 2.179mg 0.37mg Almond
Selenium 4.1µg 1.3µg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.21mg Cranberry beans
Vitamin B2 1.138mg 0.069mg Almond
Vitamin B3 3.618mg 0.515mg Almond
Vitamin B5 0.471mg 0.24mg Almond
Vitamin B6 0.137mg 0.081mg Almond
Folate 44µg 207µg Cranberry beans
Tryptophan 0.211mg 0.111mg Almond
Threonine 0.601mg 0.393mg Almond
Isoleucine 0.751mg 0.412mg Almond
Leucine 1.473mg 0.746mg Almond
Lysine 0.568mg 0.641mg Cranberry beans
Methionine 0.157mg 0.14mg Almond
Phenylalanine 1.132mg 0.505mg Almond
Valine 0.855mg 0.489mg Almond
Histidine 0.539mg 0.26mg Almond
Trans Fat 0.015g 0g Cranberry beans
Saturated Fat 3.802g 0.119g Cranberry beans
Monounsaturated Fat 31.551g 0.04g Almond
Polyunsaturated fat 12.329g 0.199g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
22%
Cranberry beans
Minerals Daily Need Coverage Score
142%
Almond
38%
Cranberry beans

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 3.683g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
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 cheaper?
?
The foods are relatively equal in price ($2.4)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.