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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, and potassium; however, almonds are richer in fats, 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.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of almonds is 0.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +434.3%
Contains more Vitamin B3Vitamin B3 +148.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Almonds DV% diff.
Vitamin E 25.63mg 171%
Folate 604µg 44µg 140%
Monounsaturated fat 0.106g 31.551g 79%
Polyunsaturated fat 0.527g 12.329g 79%
Fats 1.23g 49.93g 75%
Omega-6 (Linoleic acid) 12.32g 72%
Vitamin B2 0.213mg 1.138mg 71%
Manganese 0.92mg 2.179mg 55%
Fiber 24.7g 12.5g 49%
Vitamin B1 0.747mg 0.205mg 45%
Magnesium 156mg 270mg 27%
Copper 0.794mg 1.031mg 26%
Potassium 1332mg 733mg 18%
Iron 5mg 3.71mg 16%
Phosphorus 372mg 481mg 16%
Selenium 12.7µg 4.1µg 16%
Saturated fat 0.316g 3.802g 16%
Calcium 127mg 269mg 14%
Vitamin B3 1.455mg 3.618mg 14%
Carbs 60.05g 21.55g 13%
Vitamin B6 0.309mg 0.137mg 13%
Calories 335kcal 579kcal 12%
Choline 52.1mg 9%
Vitamin B5 0.748mg 0.471mg 6%
Zinc 3.63mg 3.12mg 5%
Protein 23.03g 21.15g 4%
Protein per 100 calories 6.9g 3.7g N/A
Calories per 10 g protein 145kcal 274kcal N/A
Weight per 100 calories 30g 17g N/A
Unsaturated / Saturated Fat ratio 2 12 N/A
Net carbs 35.35g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 6mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.273mg 0.211mg 0%
Threonine 0.969mg 0.601mg 0%
Isoleucine 1.017mg 0.751mg 0%
Leucine 1.838mg 1.473mg 0%
Lysine 1.58mg 0.568mg 0%
Methionine 0.346mg 0.157mg 0%
Phenylalanine 1.245mg 1.132mg 0%
Valine 1.205mg 0.855mg 0%
Histidine 0.641mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 (ALA) 0.003g 0%
Omega-6 (Eicosadienoic acid) 0.002g N/A

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 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%

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.