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  6. Cranberry bean raw vs. Avocado

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

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What are the main differences between Cranberry bean raw and Avocado?

  • Cranberry bean raw has more Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Manganese, Magnesium, Zinc, and Potassium than Avocado.
  • Cranberry bean raw's daily need coverage for Folate is 131% higher.
  • Avocado has 11 times less Vitamin B1 than Cranberry bean raw. Cranberry bean raw has 0.747mg of Vitamin B1, while Avocado has 0.067mg.

We used Beans, cranberry (roman), mature seeds, raw and Avocados, raw, all commercial varieties types in this comparison.

Infographic

Cranberry bean raw vs Avocado 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.
Cranberry bean raw
Cranberry bean raw
10
:
0
Avocado
Avocado
Contains more Calcium +958.3%
Contains more Iron +809.1%
Contains more Magnesium +437.9%
Contains more Phosphorus +615.4%
Contains more Potassium +174.6%
Contains less Sodium -14.3%
Contains more Zinc +467.2%
Contains more Copper +317.9%
Contains more Manganese +547.9%
Contains more Selenium +3075%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +958.3%
Contains more Iron +809.1%
Contains more Magnesium +437.9%
Contains more Phosphorus +615.4%
Contains more Potassium +174.6%
Contains less Sodium -14.3%
Contains more Zinc +467.2%
Contains more Copper +317.9%
Contains more Manganese +547.9%
Contains more Selenium +3075%

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.
Cranberry bean raw
Cranberry bean raw
4
:
6
Avocado
Avocado
Contains more Vitamin B1 +1014.9%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B6 +20.2%
Contains more Folate +645.7%
Contains more Vitamin A +7200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B5 +85.7%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +1014.9%
Contains more Vitamin B2 +63.8%
Contains more Vitamin B6 +20.2%
Contains more Folate +645.7%
Contains more Vitamin A +7200%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B5 +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
3
:
2
Avocado
Avocado
Contains more Protein +1051.5%
Contains more Carbs +604%
Contains more Other +108.9%
Contains more Fats +1091.9%
Contains more Water +491%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +1051.5%
Contains more Carbs +604%
Contains more Other +108.9%
Contains more Fats +1091.9%
Contains more Water +491%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Avocado
Avocado
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +9144.3%
Contains more Polyunsaturated fat +244.6%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +9144.3%
Contains more Polyunsaturated fat +244.6%

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 Avocado
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Avocado Opinion
Net carbs 35.35g 1.83g Cranberry bean raw
Protein 23.03g 2g Cranberry bean raw
Fats 1.23g 14.66g Avocado
Carbs 60.05g 8.53g Cranberry bean raw
Calories 335kcal 160kcal Cranberry bean raw
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Cranberry bean raw
Fiber 24.7g 6.7g Cranberry bean raw
Calcium 127mg 12mg Cranberry bean raw
Iron 5mg 0.55mg Cranberry bean raw
Magnesium 156mg 29mg Cranberry bean raw
Phosphorus 372mg 52mg Cranberry bean raw
Potassium 1332mg 485mg Cranberry bean raw
Sodium 6mg 7mg Cranberry bean raw
Zinc 3.63mg 0.64mg Cranberry bean raw
Copper 0.794mg 0.19mg Cranberry bean raw
Manganese 0.92mg 0.142mg Cranberry bean raw
Selenium 12.7µg 0.4µg Cranberry bean raw
Vitamin A 2IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.747mg 0.067mg Cranberry bean raw
Vitamin B2 0.213mg 0.13mg Cranberry bean raw
Vitamin B3 1.455mg 1.738mg Avocado
Vitamin B5 0.748mg 1.389mg Avocado
Vitamin B6 0.309mg 0.257mg Cranberry bean raw
Folate 604µg 81µg Cranberry bean raw
Vitamin K 21µg Avocado
Tryptophan 0.273mg 0.025mg Cranberry bean raw
Threonine 0.969mg 0.073mg Cranberry bean raw
Isoleucine 1.017mg 0.084mg Cranberry bean raw
Leucine 1.838mg 0.143mg Cranberry bean raw
Lysine 1.58mg 0.132mg Cranberry bean raw
Methionine 0.346mg 0.038mg Cranberry bean raw
Phenylalanine 1.245mg 0.097mg Cranberry bean raw
Valine 1.205mg 0.107mg Cranberry bean raw
Histidine 0.641mg 0.049mg Cranberry bean raw
Saturated Fat 0.316g 2.126g Cranberry bean raw
Monounsaturated Fat 0.106g 9.799g Avocado
Polyunsaturated fat 0.527g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69%
Cranberry bean raw
35%
Avocado
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.81g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.