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  6. Cranberry bean raw vs. Almond butter

Cranberry bean raw vs. Almond butter — In-Depth Nutrition Comparison

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The main differences between cranberry bean raw and almond butter

  • Cranberry bean raw is richer in folate, vitamin B1, fiber, and iron, yet almond butter is richer in vitamin B2, manganese, magnesium, calcium, and phosphorus.
  • Daily need coverage for folate for cranberry bean raw is 138% higher.
  • Cranberry bean raw contains 18 times more vitamin B1 than almond butter. Cranberry bean raw contains 0.747mg of vitamin B1, while almond butter contains 0.041mg.
  • Cranberry bean raw contains less saturated fat.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Nuts, almond butter, plain, without salt added.

Infographic

Cranberry bean raw vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more PotassiumPotassium +78.1%
Contains more IronIron +43.3%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +429.2%
Contains more MagnesiumMagnesium +78.8%
Contains more CalciumCalcium +173.2%
Contains more CopperCopper +17.6%
Contains more PhosphorusPhosphorus +36.6%
Contains more ManganeseManganese +131.6%
~equal in Zinc ~3.29mg

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% 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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +1722%
Contains more Vitamin B5Vitamin B5 +135.2%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +1039.6%
Contains more Vitamin B2Vitamin B2 +340.8%
Contains more Vitamin B3Vitamin B3 +116.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Almond butter DV% diff.
Vitamin E 24.21mg 161%
Folate 604µg 53µg 138%
Polyunsaturated fat 0.527g 13.613g 87%
Fats 1.23g 55.5g 83%
Monounsaturated fat 0.106g 32.445g 81%
Vitamin B1 0.747mg 0.041mg 59%
Fiber 24.7g 10.3g 58%
Vitamin B2 0.213mg 0.939mg 56%
Manganese 0.92mg 2.131mg 53%
Magnesium 156mg 279mg 29%
Calcium 127mg 347mg 22%
Selenium 12.7µg 2.4µg 19%
Iron 5mg 3.49mg 19%
Phosphorus 372mg 508mg 19%
Potassium 1332mg 748mg 17%
Saturated fat 0.316g 4.152g 17%
Copper 0.794mg 0.934mg 16%
Vitamin B6 0.309mg 0.103mg 16%
Calories 335kcal 614kcal 14%
Carbs 60.05g 18.82g 14%
Vitamin B3 1.455mg 3.155mg 11%
Choline 52.1mg 9%
Vitamin B5 0.748mg 0.318mg 9%
Protein 23.03g 20.96g 4%
Zinc 3.63mg 3.29mg 3%
Net carbs 35.35g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 6mg 7mg 0%
Tryptophan 0.273mg 0.159mg 0%
Threonine 0.969mg 0.555mg 0%
Isoleucine 1.017mg 0.813mg 0%
Leucine 1.838mg 1.483mg 0%
Lysine 1.58mg 0.612mg 0%
Methionine 0.346mg 0.122mg 0%
Phenylalanine 1.245mg 1.149mg 0%
Valine 1.205mg 0.937mg 0%
Histidine 0.641mg 0.55mg 0%

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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +219.1%
Contains more WaterWater +655.5%
Contains more FatsFats +4412.2%
~equal in Protein ~20.96g
~equal in Other ~3.08g

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +30508.5%
Contains more Poly. FatPolyunsaturated fat +2483.1%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.