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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.

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% 0.12% 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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B2 ~0.219mg
~equal in Vitamin B5 ~0.78mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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%

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 Kidney beans raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Kidney beans raw Opinion
Calories 335kcal 333kcal Cranberry bean raw
Protein 23.03g 23.58g Kidney beans raw
Fats 1.23g 0.83g Cranberry bean raw
Vitamin C 0mg 4.5mg Kidney beans raw
Net carbs 35.35g 35.11g Cranberry bean raw
Carbs 60.05g 60.01g Cranberry bean raw
Magnesium 156mg 140mg Cranberry bean raw
Calcium 127mg 143mg Kidney beans raw
Potassium 1332mg 1406mg Kidney beans raw
Iron 5mg 8.2mg Kidney beans raw
Sugar 2.23g Cranberry bean raw
Fiber 24.7g 24.9g Kidney beans raw
Copper 0.794mg 0.958mg Kidney beans raw
Zinc 3.63mg 2.79mg Cranberry bean raw
Phosphorus 372mg 407mg Kidney beans raw
Sodium 6mg 24mg Cranberry bean raw
Vitamin A 2IU 0IU Cranberry bean raw
Vitamin E 0.22mg Kidney beans raw
Manganese 0.92mg 1.021mg Kidney beans raw
Selenium 12.7µg 3.2µg Cranberry bean raw
Vitamin B1 0.747mg 0.529mg Cranberry bean raw
Vitamin B2 0.213mg 0.219mg Kidney beans raw
Vitamin B3 1.455mg 2.06mg Kidney beans raw
Vitamin B5 0.748mg 0.78mg Kidney beans raw
Vitamin B6 0.309mg 0.397mg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Folate 604µg 394µg Cranberry bean raw
Saturated Fat 0.316g 0.12g Kidney beans raw
Monounsaturated Fat 0.106g 0.064g Cranberry bean raw
Polyunsaturated fat 0.527g 0.457g Cranberry bean raw
Tryptophan 0.273mg 0.279mg Kidney beans raw
Threonine 0.969mg 0.992mg Kidney beans raw
Isoleucine 1.017mg 1.041mg Kidney beans raw
Leucine 1.838mg 1.882mg Kidney beans raw
Lysine 1.58mg 1.618mg Kidney beans raw
Methionine 0.346mg 0.355mg Kidney beans raw
Phenylalanine 1.245mg 1.275mg Kidney beans raw
Valine 1.205mg 1.233mg Kidney beans raw
Histidine 0.641mg 0.656mg Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Kidney beans raw
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
56%
Kidney beans raw
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
130%
Kidney beans raw

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 18mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.