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  6. Cranberry bean raw vs. Mixed nuts

Cranberry bean raw vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the main differences between cranberry bean raw and mixed nuts?

  • Cranberry bean raw is richer in folate, fiber, vitamin B1, iron, and potassium, while mixed nuts are higher in manganese, vitamin B3, selenium, and magnesium.
  • Cranberry bean raw's daily need coverage for folate is 130% higher.
  • Mixed nuts have 4 times less vitamin B1 than cranberry bean raw. Cranberry bean raw has 0.747mg of vitamin B1, while mixed nuts have 0.189mg.
  • Cranberry bean raw is lower in saturated fat.
  • Cranberry bean raw has a higher glycemic index (35) than mixed nuts (24).

We used Beans, cranberry (roman), mature seeds, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.

Infographic

Cranberry bean raw vs Mixed nuts infographic
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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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more PotassiumPotassium +110.8%
Contains more IronIron +91.6%
Contains more MagnesiumMagnesium +46.8%
Contains more CopperCopper +14.2%
Contains more PhosphorusPhosphorus +22.6%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +121.7%
Contains more SeleniumSelenium +166.9%
~equal in Calcium ~117mg
~equal in Zinc ~3.36mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +295.2%
Contains more FolateFolate +627.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +429.8%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin B6Vitamin B6 +13.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.196mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Mixed nuts DV% diff.
Folate 604µg 83µg 130%
Polyunsaturated fat 0.527g 14.612g 94%
Fats 1.23g 53.95g 81%
Monounsaturated fat 0.106g 28.488g 71%
Fiber 24.7g 7g 71%
Vitamin E 7.82mg 52%
Manganese 0.92mg 2.04mg 49%
Vitamin B1 0.747mg 0.189mg 47%
Vitamin B3 1.455mg 7.709mg 39%
Selenium 12.7µg 33.9µg 39%
Saturated fat 0.316g 8.711g 38%
Iron 5mg 2.61mg 30%
Potassium 1332mg 632mg 21%
Magnesium 156mg 229mg 17%
Calories 335kcal 607kcal 14%
Carbs 60.05g 21.05g 13%
Copper 0.794mg 0.907mg 13%
Phosphorus 372mg 456mg 12%
Choline 52mg 9%
Vitamin B5 0.748mg 1.14mg 8%
Protein 23.03g 20.04g 6%
Vitamin K 5.7µg 5%
Vitamin B6 0.309mg 0.352mg 3%
Starch 4.2g 2%
Zinc 3.63mg 3.36mg 2%
Vitamin C 0mg 0.5mg 1%
Vitamin B2 0.213mg 0.196mg 1%
Calcium 127mg 117mg 1%
Net carbs 35.35g 14.05g N/A
Sugar 4.15g N/A
Sodium 6mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.273mg 0.22mg 0%
Threonine 0.969mg 0.703mg 0%
Isoleucine 1.017mg 0.826mg 0%
Leucine 1.838mg 1.656mg 0%
Lysine 1.58mg 0.782mg 0%
Methionine 0.346mg 0.283mg 0%
Phenylalanine 1.245mg 1.182mg 0%
Valine 1.205mg 1.001mg 0%
Histidine 0.641mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more ProteinProtein +14.9%
Contains more CarbsCarbs +185.3%
Contains more WaterWater +495.7%
Contains more OtherOther +14.6%
Contains more FatsFats +4286.2%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +26775.5%
Contains more Poly. FatPolyunsaturated fat +2672.7%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.