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  6. Almonds vs. Cranberry bean raw

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

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Significant differences between almonds and cranberry bean raw

  • Almonds have 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 almonds.
  • Cranberry bean raw has 12 times less saturated fat than almonds. Almonds have 3.802g of saturated fat, while cranberry bean raw has 0.316g.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of almonds is 0.

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

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +73.1%
Contains more CalciumCalcium +111.8%
Contains more CopperCopper +29.8%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +136.8%
Contains more PotassiumPotassium +81.7%
Contains more IronIron +34.8%
Contains more ZincZinc +16.3%
Contains more SeleniumSelenium +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.
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 +434.3%
Contains more Vitamin B3Vitamin B3 +148.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +264.4%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more FolateFolate +1272.7%
~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 Almonds Cranberry bean raw DV% diff.
Vitamin E 25.63mg 171%
Folate 44µg 604µg 140%
Monounsaturated fat 31.551g 0.106g 79%
Polyunsaturated fat 12.329g 0.527g 79%
Fats 49.93g 1.23g 75%
Vitamin B2 1.138mg 0.213mg 71%
Manganese 2.179mg 0.92mg 55%
Fiber 12.5g 24.7g 49%
Vitamin B1 0.205mg 0.747mg 45%
Magnesium 270mg 156mg 27%
Copper 1.031mg 0.794mg 26%
Potassium 733mg 1332mg 18%
Iron 3.71mg 5mg 16%
Saturated fat 3.802g 0.316g 16%
Phosphorus 481mg 372mg 16%
Selenium 4.1µg 12.7µg 16%
Calcium 269mg 127mg 14%
Vitamin B3 3.618mg 1.455mg 14%
Vitamin B6 0.137mg 0.309mg 13%
Carbs 21.55g 60.05g 13%
Calories 579kcal 335kcal 12%
Choline 52.1mg 9%
Vitamin B5 0.471mg 0.748mg 6%
Zinc 3.12mg 3.63mg 5%
Protein 21.15g 23.03g 4%
Net carbs 9.05g 35.35g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 1mg 6mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.273mg 0%
Threonine 0.601mg 0.969mg 0%
Isoleucine 0.751mg 1.017mg 0%
Leucine 1.473mg 1.838mg 0%
Lysine 0.568mg 1.58mg 0%
Methionine 0.157mg 0.346mg 0%
Phenylalanine 1.132mg 1.245mg 0%
Valine 0.855mg 1.205mg 0%
Histidine 0.539mg 0.641mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +3959.3%
Contains more CarbsCarbs +178.7%
Contains more WaterWater +181%
Contains more OtherOther +11.5%
~equal in Protein ~23.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +29665.1%
Contains more Poly. FatPolyunsaturated fat +2239.5%
Contains less Sat. FatSaturated fat -91.7%

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. Almonds - 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.