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  6. Almond vs. Cranberry bean raw

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

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Significant differences between Almond and Cranberry bean raw

  • Almond has more Vitamin B2, Manganese, Magnesium, and Copper, however, Cranberry bean raw is richer in Folate, Fiber, Vitamin B1, Potassium, and Iron.
  • Cranberry bean raw covers your daily Folate needs 140% more than Almond.
  • Cranberry bean raw has 12 times less Saturated Fat than Almond. Almond has 3.802g of Saturated Fat, while Cranberry bean raw has 0.316g.

Specific food types used in this comparison are Nuts, almonds and Beans, cranberry (roman), mature seeds, raw.

Infographic

Almond 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.
Almond
Almond
6
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Calcium +111.8%
Contains more Magnesium +73.1%
Contains more Phosphorus +29.3%
Contains less Sodium -83.3%
Contains more Copper +29.8%
Contains more Manganese +136.8%
Contains more Iron +34.8%
Contains more Potassium +81.7%
Contains more Zinc +16.3%
Contains more Selenium +209.8%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Calcium +111.8%
Contains more Magnesium +73.1%
Contains more Phosphorus +29.3%
Contains less Sodium -83.3%
Contains more Copper +29.8%
Contains more Manganese +136.8%
Contains more Iron +34.8%
Contains more Potassium +81.7%
Contains more Zinc +16.3%
Contains more Selenium +209.8%

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
Almond
4
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin B2 +434.3%
Contains more Vitamin B3 +148.7%
Contains more Vitamin B1 +264.4%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +125.5%
Contains more Folate +1272.7%
Equal in Vitamin A - 2
Almond
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%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B2 +434.3%
Contains more Vitamin B3 +148.7%
Contains more Vitamin B1 +264.4%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +125.5%
Contains more Folate +1272.7%
Equal in Vitamin A - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
1
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Fats +3959.3%
Contains more Carbs +178.7%
Contains more Water +181%
Contains more Other +11.5%
Equal in Protein - 23.03
Almond
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
Cranberry bean raw
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 Fats +3959.3%
Contains more Carbs +178.7%
Contains more Water +181%
Contains more Other +11.5%
Equal in Protein - 23.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +29665.1%
Contains more Polyunsaturated fat +2239.5%
Contains less Saturated Fat -91.7%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +29665.1%
Contains more Polyunsaturated fat +2239.5%
Contains less Saturated Fat -91.7%

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 bean raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Cranberry bean raw Opinion
Net carbs 9.05g 35.35g Cranberry bean raw
Protein 21.15g 23.03g Cranberry bean raw
Fats 49.93g 1.23g Almond
Carbs 21.55g 60.05g Cranberry bean raw
Calories 579kcal 335kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Cranberry bean raw
Fiber 12.5g 24.7g Cranberry bean raw
Calcium 269mg 127mg Almond
Iron 3.71mg 5mg Cranberry bean raw
Magnesium 270mg 156mg Almond
Phosphorus 481mg 372mg Almond
Potassium 733mg 1332mg Cranberry bean raw
Sodium 1mg 6mg Almond
Zinc 3.12mg 3.63mg Cranberry bean raw
Copper 1.031mg 0.794mg Almond
Manganese 2.179mg 0.92mg Almond
Selenium 4.1µg 12.7µg Cranberry bean raw
Vitamin A 2IU 2IU
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.747mg Cranberry bean raw
Vitamin B2 1.138mg 0.213mg Almond
Vitamin B3 3.618mg 1.455mg Almond
Vitamin B5 0.471mg 0.748mg Cranberry bean raw
Vitamin B6 0.137mg 0.309mg Cranberry bean raw
Folate 44µg 604µg Cranberry bean raw
Tryptophan 0.211mg 0.273mg Cranberry bean raw
Threonine 0.601mg 0.969mg Cranberry bean raw
Isoleucine 0.751mg 1.017mg Cranberry bean raw
Leucine 1.473mg 1.838mg Cranberry bean raw
Lysine 0.568mg 1.58mg Cranberry bean raw
Methionine 0.157mg 0.346mg Cranberry bean raw
Phenylalanine 1.132mg 1.245mg Cranberry bean raw
Valine 0.855mg 1.205mg Cranberry bean raw
Histidine 0.539mg 0.641mg Cranberry bean raw
Trans Fat 0.015g 0g Cranberry bean raw
Saturated Fat 3.802g 0.316g Cranberry bean raw
Monounsaturated Fat 31.551g 0.106g Almond
Polyunsaturated fat 12.329g 0.527g 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 bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
142%
Almond
117%
Cranberry bean raw

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.486g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 35)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 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.