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  6. Cranberry bean raw vs. Brazil nut

Cranberry bean raw vs. Brazil nut — In-Depth Nutrition Comparison

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What are the differences between cranberry bean raw and brazil nut?

  • Cranberry bean raw is higher in folate, fiber, iron, potassium, and vitamin B6; however, brazil nut is richer in selenium, copper, magnesium, and phosphorus.
  • Brazil nut's daily need coverage for selenium is 3462% more.
  • Brazil nut contains 27 times less folate than cranberry bean raw. Cranberry bean raw contains 604µg of folate, while brazil nut contains 22µg.
  • Cranberry bean raw has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Cranberry bean raw vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more PotassiumPotassium +102.1%
Contains more IronIron +105.8%
Contains more MagnesiumMagnesium +141%
Contains more CalciumCalcium +26%
Contains more CopperCopper +119.5%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +94.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +32.9%
Contains more SeleniumSelenium +14994.5%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B2Vitamin B2 +508.6%
Contains more Vitamin B3Vitamin B3 +393.2%
Contains more Vitamin B5Vitamin B5 +306.5%
Contains more Vitamin B6Vitamin B6 +205.9%
Contains more FolateFolate +2645.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Brazil nut DV% diff.
Selenium 12.7µg 1917µg 3462%
Polyunsaturated fat 0.527g 24.399g 159%
Folate 604µg 22µg 146%
Copper 0.794mg 1.743mg 105%
Fats 1.23g 67.1g 101%
Saturated fat 0.316g 16.134g 72%
Fiber 24.7g 7.5g 69%
Monounsaturated fat 0.106g 23.879g 59%
Magnesium 156mg 376mg 52%
Phosphorus 372mg 725mg 50%
Vitamin E 5.65mg 38%
Iron 5mg 2.43mg 32%
Potassium 1332mg 659mg 20%
Protein 23.03g 14.32g 17%
Vitamin B6 0.309mg 0.101mg 16%
Carbs 60.05g 11.74g 16%
Calories 335kcal 659kcal 16%
Vitamin B2 0.213mg 0.035mg 14%
Manganese 0.92mg 1.223mg 13%
Vitamin B1 0.747mg 0.617mg 11%
Vitamin B5 0.748mg 0.184mg 11%
Vitamin B3 1.455mg 0.295mg 7%
Choline 28.8mg 5%
Zinc 3.63mg 4.06mg 4%
Calcium 127mg 160mg 3%
Vitamin C 0mg 0.7mg 1%
Net carbs 35.35g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 6mg 3mg 0%
Tryptophan 0.273mg 0.135mg 0%
Threonine 0.969mg 0.365mg 0%
Isoleucine 1.017mg 0.518mg 0%
Leucine 1.838mg 1.19mg 0%
Lysine 1.58mg 0.49mg 0%
Methionine 0.346mg 1.124mg 0%
Phenylalanine 1.245mg 0.639mg 0%
Valine 1.205mg 0.76mg 0%
Histidine 0.641mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +60.8%
Contains more CarbsCarbs +411.5%
Contains more WaterWater +262.3%
Contains more FatsFats +5355.3%
~equal in Other ~3.42g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +22427.4%
Contains more Poly. FatPolyunsaturated fat +4529.8%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.