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  6. Cranberry bean raw vs. Almonds

Cranberry bean raw vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between Cranberry bean raw and Almonds

  • Cranberry bean raw has more Folate, Fiber, Vitamin B1, Potassium, and Iron, however, Almonds are richer in Vitamin B2, Manganese, Magnesium, and Copper.
  • Cranberry bean raw covers your daily Folate needs 140% more than Almonds.
  • Almonds have 4 times less Vitamin B1 than Cranberry bean raw. Cranberry bean raw has 0.747mg of Vitamin B1, while Almonds have 0.205mg.
  • Cranberry bean raw contains less Saturated Fat.

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

Infographic

Cranberry bean raw vs Almonds 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more PotassiumPotassium +81.7%
Contains more IronIron +34.8%
Contains more ZincZinc +16.3%
Contains more SeleniumSelenium +209.8%
Contains more MagnesiumMagnesium +73.1%
Contains more CalciumCalcium +111.8%
Contains more CopperCopper +29.8%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +136.8%

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.
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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin B1Vitamin B1 +264.4%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more FolateFolate +1272.7%
Contains more Vitamin B2Vitamin B2 +434.3%
Contains more Vitamin B3Vitamin B3 +148.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~2IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +178.7%
Contains more WaterWater +181%
Contains more OtherOther +11.5%
Contains more FatsFats +3959.3%
~equal in Protein ~21.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -91.7%
Contains more Mono. FatMonounsaturated Fat +29665.1%
Contains more Poly. FatPolyunsaturated fat +2239.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Almonds Opinion
Calories 335kcal 579kcal Almonds
Protein 23.03g 21.15g Cranberry bean raw
Fats 1.23g 49.93g Almonds
Net carbs 35.35g 9.05g Cranberry bean raw
Carbs 60.05g 21.55g Cranberry bean raw
Magnesium 156mg 270mg Almonds
Calcium 127mg 269mg Almonds
Potassium 1332mg 733mg Cranberry bean raw
Iron 5mg 3.71mg Cranberry bean raw
Sugar 4.35g Cranberry bean raw
Fiber 24.7g 12.5g Cranberry bean raw
Copper 0.794mg 1.031mg Almonds
Zinc 3.63mg 3.12mg Cranberry bean raw
Starch 0.72g Almonds
Phosphorus 372mg 481mg Almonds
Sodium 6mg 1mg Almonds
Vitamin A 2IU 2IU
Vitamin E 25.63mg Almonds
Manganese 0.92mg 2.179mg Almonds
Selenium 12.7µg 4.1µg Cranberry bean raw
Vitamin B1 0.747mg 0.205mg Cranberry bean raw
Vitamin B2 0.213mg 1.138mg Almonds
Vitamin B3 1.455mg 3.618mg Almonds
Vitamin B5 0.748mg 0.471mg Cranberry bean raw
Vitamin B6 0.309mg 0.137mg Cranberry bean raw
Folate 604µg 44µg Cranberry bean raw
Trans Fat 0g 0.015g Cranberry bean raw
Choline 52.1mg Almonds
Saturated Fat 0.316g 3.802g Cranberry bean raw
Monounsaturated Fat 0.106g 31.551g Almonds
Polyunsaturated fat 0.527g 12.329g Almonds
Tryptophan 0.273mg 0.211mg Cranberry bean raw
Threonine 0.969mg 0.601mg Cranberry bean raw
Isoleucine 1.017mg 0.751mg Cranberry bean raw
Leucine 1.838mg 1.473mg Cranberry bean raw
Lysine 1.58mg 0.568mg Cranberry bean raw
Methionine 0.346mg 0.157mg Cranberry bean raw
Phenylalanine 1.245mg 1.132mg Cranberry bean raw
Valine 1.205mg 0.855mg Cranberry bean raw
Histidine 0.641mg 0.539mg Cranberry bean raw
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
64%
Cranberry bean raw
78%
Almonds
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.486g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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.
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.