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  6. Beans vs. Cranberry beans

Beans vs. Cranberry beans — In-Depth Nutrition Comparison

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How are beans and cranberry beans different?

  • Beans are higher in selenium; however, cranberry beans is richer in folate, iron, and fiber.
  • Daily need coverage for folate for cranberry beans is 46% higher.
  • Beans contain 3 times more selenium than cranberry beans. While beans contain 4.5µg of selenium, cranberry beans contains only 1.3µg.

Beans, baked, canned, no salt added and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Beans 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.
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more ZincZinc +22.8%
Contains more SeleniumSelenium +246.2%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +620.7%
Contains more CopperCopper +12.1%
Contains more PhosphorusPhosphorus +29.8%
~equal in Calcium ~50mg
~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.
Beans
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +60.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more FolateFolate +762.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Cranberry beans DV% diff.
Folate 24µg 207µg 46%
Iron 0.29mg 2.09mg 23%
Manganese 0.37mg 16%
Fiber 5.5g 8.6g 12%
Protein 4.8g 9.34g 9%
Choline 30.8mg 6%
Selenium 4.5µg 1.3µg 6%
Vitamin B1 0.15mg 0.21mg 5%
Vitamin B5 0.24mg 5%
Vitamin B6 0.13mg 0.081mg 4%
Magnesium 32mg 50mg 4%
Phosphorus 104mg 135mg 4%
Vitamin C 3.1mg 0mg 3%
Potassium 296mg 387mg 3%
Copper 0.206mg 0.231mg 3%
Calories 105kcal 136kcal 2%
Zinc 1.4mg 1.14mg 2%
Vitamin A 5µg 1%
Vitamin E 0.15mg 1%
Vitamin B2 0.06mg 0.069mg 1%
Vitamin B3 0.43mg 0.515mg 1%
Carbs 20.49g 24.46g 1%
Vitamin K 0.8µg 1%
Fats 0.4g 0.46g 0%
Net carbs 14.99g 15.86g N/A
Calcium 50mg 50mg 0%
Sugar 7.78g N/A
Sodium 1mg 1mg 0%
Saturated fat 0.103g 0.119g 0%
Monounsaturated fat 0.035g 0.04g 0%
Polyunsaturated fat 0.172g 0.199g 0%
Tryptophan 0.111mg 0%
Threonine 0.393mg 0%
Isoleucine 0.412mg 0%
Leucine 0.746mg 0%
Lysine 0.641mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.505mg 0%
Valine 0.489mg 0%
Histidine 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +12.3%
Contains more OtherOther +56.9%
Contains more ProteinProtein +94.6%
Contains more FatsFats +15%
Contains more CarbsCarbs +19.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains less Sat. FatSaturated fat -13.4%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +15.7%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.