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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.

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% 0.12% 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% 0.12% 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 ~2IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds 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 Almonds Cranberry bean raw Opinion
Calories 579kcal 335kcal Almonds
Protein 21.15g 23.03g Cranberry bean raw
Fats 49.93g 1.23g Almonds
Net carbs 9.05g 35.35g Cranberry bean raw
Carbs 21.55g 60.05g Cranberry bean raw
Magnesium 270mg 156mg Almonds
Calcium 269mg 127mg Almonds
Potassium 733mg 1332mg Cranberry bean raw
Iron 3.71mg 5mg Cranberry bean raw
Sugar 4.35g Cranberry bean raw
Fiber 12.5g 24.7g Cranberry bean raw
Copper 1.031mg 0.794mg Almonds
Zinc 3.12mg 3.63mg Cranberry bean raw
Starch 0.72g Almonds
Phosphorus 481mg 372mg Almonds
Sodium 1mg 6mg Almonds
Vitamin A 2IU 2IU
Vitamin E 25.63mg Almonds
Manganese 2.179mg 0.92mg Almonds
Selenium 4.1µg 12.7µg Cranberry bean raw
Vitamin B1 0.205mg 0.747mg Cranberry bean raw
Vitamin B2 1.138mg 0.213mg Almonds
Vitamin B3 3.618mg 1.455mg Almonds
Vitamin B5 0.471mg 0.748mg Cranberry bean raw
Vitamin B6 0.137mg 0.309mg Cranberry bean raw
Folate 44µg 604µg Cranberry bean raw
Trans Fat 0.015g 0g Cranberry bean raw
Choline 52.1mg Almonds
Saturated Fat 3.802g 0.316g Cranberry bean raw
Monounsaturated Fat 31.551g 0.106g Almonds
Polyunsaturated fat 12.329g 0.527g Almonds
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
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
142%
Almonds
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?
Almonds
Almonds contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Almonds
Almonds 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. 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.