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  6. Bean vs. Cranberry beans

Bean vs. Cranberry beans — In-Depth Nutrition Comparison

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How are Bean and Cranberry beans different?

  • Bean is higher in Selenium, however, Cranberry beans is richer in Folate, Iron, and Fiber.
  • Daily need coverage for Folate from Cranberry beans is 46% higher.
  • Bean contains 3 times more Selenium than Cranberry beans. While Bean contains 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

Bean 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.
Bean
Bean
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.
Bean
Bean
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% 6.4% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Cranberry beans
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Cranberry beans Opinion
Calories 105kcal 136kcal Cranberry beans
Protein 4.8g 9.34g Cranberry beans
Fats 0.4g 0.46g Cranberry beans
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 15.86g Cranberry beans
Carbs 20.49g 24.46g Cranberry beans
Magnesium 32mg 50mg Cranberry beans
Calcium 50mg 50mg
Potassium 296mg 387mg Cranberry beans
Iron 0.29mg 2.09mg Cranberry beans
Sugar 7.78g Cranberry beans
Fiber 5.5g 8.6g Cranberry beans
Copper 0.206mg 0.231mg Cranberry beans
Zinc 1.4mg 1.14mg Bean
Phosphorus 104mg 135mg Cranberry beans
Sodium 1mg 1mg
Vitamin A 106IU 0IU Bean
Vitamin A 5µg Bean
Vitamin E 0.15mg Bean
Manganese 0.37mg Cranberry beans
Selenium 4.5µg 1.3µg Bean
Vitamin B1 0.15mg 0.21mg Cranberry beans
Vitamin B2 0.06mg 0.069mg Cranberry beans
Vitamin B3 0.43mg 0.515mg Cranberry beans
Vitamin B5 0.24mg Cranberry beans
Vitamin B6 0.13mg 0.081mg Bean
Vitamin K 0.8µg Bean
Folate 24µg 207µg Cranberry beans
Choline 30.8mg Bean
Saturated Fat 0.103g 0.119g Bean
Monounsaturated Fat 0.035g 0.04g Cranberry beans
Polyunsaturated fat 0.172g 0.199g Cranberry beans
Tryptophan 0.111mg Cranberry beans
Threonine 0.393mg Cranberry beans
Isoleucine 0.412mg Cranberry beans
Leucine 0.746mg Cranberry beans
Lysine 0.641mg Cranberry beans
Methionine 0.14mg Cranberry beans
Phenylalanine 0.505mg Cranberry beans
Valine 0.489mg Cranberry beans
Histidine 0.26mg Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Cranberry beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Bean
20%
Cranberry beans
Minerals Daily Need Coverage Score
25%
Bean
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 2)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Bean - 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.