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  6. Cranberry bean raw vs. Navy bean raw

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

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A recap on differences between Cranberry bean raw and Navy bean raw

  • Cranberry bean raw is higher in Folate, Copper, Phosphorus, Iron, Potassium, Vitamin B1, Zinc, Manganese, and Selenium, yet Navy bean raw is higher in Vitamin C.
  • Cranberry bean raw covers your daily Folate needs 118% more than Navy bean raw.
  • Cranberry bean raw contains 21 times more Selenium than Navy bean raw. While Cranberry bean raw contains 12.7µg of Selenium, Navy bean raw contains only 0.6µg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Cranberry bean raw vs Navy bean 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.
Cranberry bean raw
Cranberry bean raw
10
:
0
Navy bean raw
Navy bean raw
Contains more Calcium +746.7%
Contains more Iron +159.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +272%
Contains more Potassium +333.9%
Contains less Sodium -53.8%
Contains more Zinc +307.9%
Contains more Copper +123%
Contains more Manganese +125.5%
Contains more Selenium +2016.7%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +746.7%
Contains more Iron +159.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +272%
Contains more Potassium +333.9%
Contains less Sodium -53.8%
Contains more Zinc +307.9%
Contains more Copper +123%
Contains more Manganese +125.5%
Contains more Selenium +2016.7%

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
:
4
Navy bean raw
Navy bean raw
Contains more Vitamin B1 +91.5%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B6 +61.8%
Contains more Folate +357.6%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +10.3%
Equal in Vitamin B2 - 0.215
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%
Navy 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% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B1 +91.5%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B6 +61.8%
Contains more Folate +357.6%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +10.3%
Equal in Vitamin B2 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Navy bean raw
Navy bean raw
Contains more Protein +274.5%
Contains more Fats +75.7%
Contains more Carbs +360.2%
Contains more Other +247.4%
Contains more Water +538.8%
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
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Protein +274.5%
Contains more Fats +75.7%
Contains more Carbs +360.2%
Contains more Other +247.4%
Contains more Water +538.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
1
Navy bean raw
Navy bean raw
Contains more Monounsaturated Fat +103.8%
Contains more Polyunsaturated fat +29.5%
Contains less Saturated Fat -73.1%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +103.8%
Contains more Polyunsaturated fat +29.5%
Contains less Saturated Fat -73.1%

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Navy bean raw Opinion
Net carbs 35.35g 13.05g Cranberry bean raw
Protein 23.03g 6.15g Cranberry bean raw
Fats 1.23g 0.7g Cranberry bean raw
Carbs 60.05g 13.05g Cranberry bean raw
Calories 335kcal 67kcal Cranberry bean raw
Fiber 24.7g Cranberry bean raw
Calcium 127mg 15mg Cranberry bean raw
Iron 5mg 1.93mg Cranberry bean raw
Magnesium 156mg 101mg Cranberry bean raw
Phosphorus 372mg 100mg Cranberry bean raw
Potassium 1332mg 307mg Cranberry bean raw
Sodium 6mg 13mg Cranberry bean raw
Zinc 3.63mg 0.89mg Cranberry bean raw
Copper 0.794mg 0.356mg Cranberry bean raw
Manganese 0.92mg 0.408mg Cranberry bean raw
Selenium 12.7µg 0.6µg Cranberry bean raw
Vitamin A 2IU 4IU Navy bean raw
Vitamin C 0mg 18.8mg Navy bean raw
Vitamin B1 0.747mg 0.39mg Cranberry bean raw
Vitamin B2 0.213mg 0.215mg Navy bean raw
Vitamin B3 1.455mg 1.22mg Cranberry bean raw
Vitamin B5 0.748mg 0.825mg Navy bean raw
Vitamin B6 0.309mg 0.191mg Cranberry bean raw
Folate 604µg 132µg Cranberry bean raw
Tryptophan 0.273mg 0.064mg Cranberry bean raw
Threonine 0.969mg 0.258mg Cranberry bean raw
Isoleucine 1.017mg 0.273mg Cranberry bean raw
Leucine 1.838mg 0.442mg Cranberry bean raw
Lysine 1.58mg 0.35mg Cranberry bean raw
Methionine 0.346mg 0.064mg Cranberry bean raw
Phenylalanine 1.245mg 0.31mg Cranberry bean raw
Valine 1.205mg 0.316mg Cranberry bean raw
Histidine 0.641mg 0.172mg Cranberry bean raw
Saturated Fat 0.316g 0.085g Navy bean raw
Monounsaturated Fat 0.106g 0.052g Cranberry bean raw
Polyunsaturated fat 0.527g 0.407g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Navy bean raw
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%
Navy bean raw
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
42%
Navy bean raw

Comparison summary

Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 0.231g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $1.1)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.