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Adzuki bean vs Cranberry bean - In-Depth Nutrition Comparison

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Significant differences between Adzuki bean and Cranberry bean

  • Adzuki bean has more Manganese, Copper, Vitamin B5, Zinc, and Vitamin B3, however Cranberry bean is richer in Fiber, Vitamin B1, Selenium, Magnesium, and Calcium.
  • Cranberry bean covers your daily Fiber needs 48% more than Adzuki bean.
  • Cranberry bean has 2 times less Vitamin B5 than Adzuki bean. Adzuki bean has 1.471mg of Vitamin B5, while Cranberry bean has 0.748mg.

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

Infographic

Adzuki bean vs Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -16.7%
Contains more Zinc +38.8%
Contains more Copper +37.8%
Contains more Calcium +92.4%
Contains more Magnesium +22.8%
Equal in Iron - 5
Equal in Phosphorus - 372
Equal in Potassium - 1332
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 187% 91% 164% 111% 1% 138% 365%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains less Sodium -16.7%
Contains more Zinc +38.8%
Contains more Copper +37.8%
Contains more Calcium +92.4%
Contains more Magnesium +22.8%
Equal in Iron - 5
Equal in Phosphorus - 372
Equal in Potassium - 1332

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +750%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +96.7%
Contains more Vitamin B6 +13.6%
Contains more Vitamin B1 +64.2%
Equal in Vitamin B2 - 0.213
Equal in Folate - 604
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +750%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +96.7%
Contains more Vitamin B6 +13.6%
Contains more Vitamin B1 +64.2%
Equal in Vitamin B2 - 0.213
Equal in Folate - 604

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +15.9%
Contains more Fats +132.1%
Equal in Carbs - 60.05
Equal in Water - 12.39
Equal in Other - 3.3
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 Protein +15.9%
Contains more Fats +132.1%
Equal in Carbs - 60.05
Equal in Water - 12.39
Equal in Other - 3.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +112%
Contains more Polyunsaturated fat +366.4%
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +112%
Contains more Polyunsaturated fat +366.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Adzuki bean Cranberry bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Cranberry bean Opinion
Net carbs 50.2g 35.35g Adzuki bean
Protein 19.87g 23.03g Cranberry bean
Fats 0.53g 1.23g Cranberry bean
Carbs 62.9g 60.05g Adzuki bean
Calories 329kcal 335kcal Cranberry bean
Fiber 12.7g 24.7g Cranberry bean
Calcium 66mg 127mg Cranberry bean
Iron 4.98mg 5mg Cranberry bean
Magnesium 127mg 156mg Cranberry bean
Phosphorus 381mg 372mg Adzuki bean
Potassium 1254mg 1332mg Cranberry bean
Sodium 5mg 6mg Adzuki bean
Zinc 5.04mg 3.63mg Adzuki bean
Copper 1.094mg 0.794mg Adzuki bean
Vitamin A 17IU 2IU Adzuki bean
Vitamin A RAE 1µg 0µg Adzuki bean
Vitamin B1 0.455mg 0.747mg Cranberry bean
Vitamin B2 0.22mg 0.213mg Adzuki bean
Vitamin B3 2.63mg 1.455mg Adzuki bean
Vitamin B5 1.471mg 0.748mg Adzuki bean
Vitamin B6 0.351mg 0.309mg Adzuki bean
Folate 622µg 604µg Adzuki bean
Tryptophan 0.191mg 0.273mg Cranberry bean
Threonine 0.674mg 0.969mg Cranberry bean
Isoleucine 0.791mg 1.017mg Cranberry bean
Leucine 1.668mg 1.838mg Cranberry bean
Lysine 1.497mg 1.58mg Cranberry bean
Methionine 0.21mg 0.346mg Cranberry bean
Phenylalanine 1.052mg 1.245mg Cranberry bean
Valine 1.023mg 1.205mg Cranberry bean
Histidine 0.524mg 0.641mg Cranberry bean
Saturated Fat 0.191g 0.316g Adzuki bean
Monounsaturated Fat 0.05g 0.106g Cranberry bean
Polyunsaturated fat 0.113g 0.527g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
71%
Adzuki bean
69%
Cranberry bean
Minerals Daily Need Coverage Score
134%
Adzuki bean
122%
Cranberry bean

Comparison summary

Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.125g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 6)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.4)
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Cranberry bean - 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.