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.
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
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
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
20%
Minerals Daily Need Coverage Score
25%
38%
Comparison summary
Which food is richer in minerals?
Cranberry beans is relatively richer in minerals
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated fat?
Beans is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 2)
Which food is cheaper?
Beans is cheaper (difference - $0.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
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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.