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  6. Cranberry bean raw vs. Kidney beans raw

Cranberry bean raw vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the main differences between cranberry bean raw and kidney beans raw?

  • Cranberry bean raw is richer in folate, vitamin B1, selenium, and zinc, while kidney beans raw is higher in iron, copper, and vitamin B6.
  • Cranberry bean raw's daily need coverage for folate is 53% higher.
  • Kidney beans raw has 4 times less selenium than cranberry bean raw. Cranberry bean raw has 12.7µg of selenium, while kidney beans raw has 3.2µg.
  • Cranberry bean raw has a higher glycemic index (35) than kidney beans raw (22).

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

Infographic

Cranberry bean raw vs Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +11.4%
Contains more ZincZinc +30.1%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +296.9%
Contains more CalciumCalcium +12.6%
Contains more IronIron +64%
Contains more CopperCopper +20.7%
Contains more ManganeseManganese +11%
~equal in Potassium ~1406mg
~equal in Phosphorus ~407mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more FolateFolate +53.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B6Vitamin B6 +28.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.219mg
~equal in Vitamin B5 ~0.78mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Kidney beans raw DV% diff.
Folate 604µg 394µg 53%
Iron 5mg 8.2mg 40%
Vitamin B1 0.747mg 0.529mg 18%
Copper 0.794mg 0.958mg 18%
Selenium 12.7µg 3.2µg 17%
Vitamin K 19µg 16%
Zinc 3.63mg 2.79mg 8%
Vitamin B6 0.309mg 0.397mg 7%
Vitamin C 0mg 4.5mg 5%
Phosphorus 372mg 407mg 5%
Manganese 0.92mg 1.021mg 4%
Vitamin B3 1.455mg 2.06mg 4%
Magnesium 156mg 140mg 4%
Potassium 1332mg 1406mg 2%
Calcium 127mg 143mg 2%
Vitamin B5 0.748mg 0.78mg 1%
Sodium 6mg 24mg 1%
Vitamin E 0.22mg 1%
Saturated fat 0.316g 0.12g 1%
Protein 23.03g 23.58g 1%
Fats 1.23g 0.83g 1%
Fiber 24.7g 24.9g 1%
Calories 335kcal 333kcal 0%
Carbs 60.05g 60.01g 0%
Net carbs 35.35g 35.11g N/A
Sugar 2.23g N/A
Vitamin B2 0.213mg 0.219mg 0%
Monounsaturated fat 0.106g 0.064g 0%
Polyunsaturated fat 0.527g 0.457g 0%
Tryptophan 0.273mg 0.279mg 0%
Threonine 0.969mg 0.992mg 0%
Isoleucine 1.017mg 1.041mg 0%
Leucine 1.838mg 1.882mg 0%
Lysine 1.58mg 1.618mg 0%
Methionine 0.346mg 0.355mg 0%
Phenylalanine 1.245mg 1.275mg 0%
Valine 1.205mg 1.233mg 0%
Histidine 0.641mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +48.2%
Contains more OtherOther +16.1%
~equal in Protein ~23.58g
~equal in Carbs ~60.01g
~equal in Water ~11.75g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +65.6%
Contains more Poly. FatPolyunsaturated fat +15.3%
Contains less Sat. FatSaturated fat -62%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.