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Adzuki bean vs. Cranberry beans — In-Depth Nutrition Comparison

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Important differences between adzuki bean and cranberry beans

  • Adzuki bean has more manganese, copper, and zinc; however, cranberry beans is richer in folate, vitamin B1, and fiber.
  • Cranberry beans's daily need coverage for folate is 22% more.
  • Adzuki bean contains 2 times more zinc than cranberry beans. Adzuki bean contains 1.77mg of zinc, while cranberry beans contains 1.14mg.

The food varieties used in the comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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 PotassiumPotassium +37.5%
Contains more CopperCopper +29%
Contains more ZincZinc +55.3%
Contains more PhosphorusPhosphorus +24.4%
Contains more ManganeseManganese +54.9%
Contains more CalciumCalcium +78.6%
Contains less SodiumSodium -87.5%
~equal in Magnesium ~50mg
~equal in Iron ~2.09mg
~equal in Selenium ~1.3µg

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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin B3Vitamin B3 +39.2%
Contains more Vitamin B5Vitamin B5 +79.2%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin B1Vitamin B1 +82.6%
Contains more FolateFolate +71.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Cranberry beans DV% diff.
Folate 121µg 207µg 22%
Manganese 0.573mg 0.37mg 9%
Vitamin B1 0.115mg 0.21mg 8%
Copper 0.298mg 0.231mg 7%
Zinc 1.77mg 1.14mg 6%
Fiber 7.3g 8.6g 5%
Phosphorus 168mg 135mg 5%
Vitamin B5 0.43mg 0.24mg 4%
Potassium 532mg 387mg 4%
Protein 7.52g 9.34g 4%
Calcium 28mg 50mg 2%
Iron 2mg 2.09mg 1%
Polyunsaturated fat 0.021g 0.199g 1%
Vitamin B6 0.096mg 0.081mg 1%
Fats 0.1g 0.46g 1%
Vitamin B3 0.717mg 0.515mg 1%
Calories 128kcal 136kcal 0%
Carbs 24.77g 24.46g 0%
Net carbs 17.47g 15.86g N/A
Magnesium 52mg 50mg 0%
Sodium 8mg 1mg 0%
Selenium 1.2µg 1.3µg 0%
Vitamin B2 0.064mg 0.069mg 0%
Saturated fat 0.036g 0.119g 0%
Monounsaturated fat 0.009g 0.04g 0%
Tryptophan 0.072mg 0.111mg 0%
Threonine 0.255mg 0.393mg 0%
Isoleucine 0.3mg 0.412mg 0%
Leucine 0.632mg 0.746mg 0%
Lysine 0.567mg 0.641mg 0%
Methionine 0.079mg 0.14mg 0%
Phenylalanine 0.398mg 0.505mg 0%
Valine 0.387mg 0.489mg 0%
Histidine 0.198mg 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 OtherOther +21.1%
Contains more ProteinProtein +24.2%
Contains more FatsFats +360%
~equal in Carbs ~24.46g
~equal in Water ~64.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 -69.7%
Contains more Mono. FatMonounsaturated fat +344.4%
Contains more Poly. FatPolyunsaturated fat +847.6%

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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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.