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  6. Adzuki bean vs. Cranberries

Adzuki bean vs. Cranberries — In-Depth Nutrition Comparison

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How are adzuki bean and cranberries different?

  • Adzuki bean has more folate, copper, manganese, iron, phosphorus, zinc, vitamin B1, fiber, potassium, and magnesium than cranberries.
  • Daily need coverage for folate for adzuki bean is 155% higher.
  • Adzuki bean contains 56 times more zinc than cranberries. While adzuki bean contains 5.04mg of zinc, cranberries contain only 0.09mg.
  • Adzuki bean has a lower glycemic index (29) than cranberries (45).

Beans, adzuki, mature seeds, raw and Cranberries, raw are the varieties used in this article.

Infographic

Adzuki bean vs Cranberries 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +2016.7%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +1467.5%
Contains more IronIron +2065.2%
Contains more CopperCopper +1853.6%
Contains more ZincZinc +5500%
Contains more PhosphorusPhosphorus +3363.6%
Contains more ManganeseManganese +547.9%
Contains more SeleniumSelenium +3000%
Contains less SodiumSodium -60%

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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +3691.7%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +2504%
Contains more Vitamin B5Vitamin B5 +398.6%
Contains more Vitamin B6Vitamin B6 +515.8%
Contains more FolateFolate +62100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Cranberries DV% diff.
Folate 622µg 1µg 155%
Copper 1.094mg 0.056mg 115%
Manganese 1.73mg 0.267mg 64%
Iron 4.98mg 0.23mg 59%
Phosphorus 381mg 11mg 53%
Zinc 5.04mg 0.09mg 45%
Protein 19.87g 0.46g 39%
Vitamin B1 0.455mg 0.012mg 37%
Fiber 12.7g 3.6g 36%
Potassium 1254mg 80mg 35%
Magnesium 127mg 6mg 29%
Vitamin B5 1.471mg 0.295mg 24%
Vitamin B6 0.351mg 0.057mg 23%
Carbs 62.9g 11.97g 17%
Vitamin B3 2.63mg 0.101mg 16%
Vitamin C 0mg 14mg 16%
Vitamin B2 0.22mg 0.02mg 15%
Calories 329kcal 46kcal 14%
Vitamin E 1.32mg 9%
Calcium 66mg 8mg 6%
Selenium 3.1µg 0.1µg 5%
Vitamin K 5µg 4%
Saturated fat 0.191g 0.008g 1%
Choline 5.5mg 1%
Fats 0.53g 0.13g 1%
Fructose 0.67g 1%
Net carbs 50.2g 8.37g N/A
Sugar 4.27g N/A
Sodium 5mg 2mg 0%
Vitamin A 1µg 3µg 0%
Monounsaturated fat 0.05g 0.018g 0%
Polyunsaturated fat 0.113g 0.055g 0%
Tryptophan 0.191mg 0.003mg 0%
Threonine 0.674mg 0.028mg 0%
Isoleucine 0.791mg 0.033mg 0%
Leucine 1.668mg 0.053mg 0%
Lysine 1.497mg 0.039mg 0%
Methionine 0.21mg 0.003mg 0%
Phenylalanine 1.052mg 0.036mg 0%
Valine 1.023mg 0.045mg 0%
Histidine 0.524mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +4219.6%
Contains more FatsFats +307.7%
Contains more CarbsCarbs +425.5%
Contains more OtherOther +2616.7%
Contains more WaterWater +549.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +177.8%
Contains more Poly. FatPolyunsaturated fat +105.5%
Contains less Sat. FatSaturated fat -95.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.