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  6. Cranberry bean raw vs. Hazelnut

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

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How are cranberry bean raw and hazelnut different?

  • Cranberry bean raw is higher in folate, fiber, potassium, selenium, phosphorus, and zinc; however, hazelnut is richer in manganese, copper, and vitamin B6.
  • Daily need coverage for manganese for hazelnut is 228% higher.
  • Cranberry bean raw contains 5 times more folate than hazelnut. While cranberry bean raw contains 604µg of folate, hazelnut contains only 113µg.
  • Cranberry bean raw has less saturated fat.
  • Hazelnut has a lower glycemic index (15) than cranberry bean raw (35).

Beans, cranberry (roman), mature seeds, raw and Nuts, hazelnuts or filberts are the varieties used in this article.

Infographic

Cranberry bean raw vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more CalciumCalcium +11.4%
Contains more PotassiumPotassium +95.9%
Contains more ZincZinc +48.2%
Contains more PhosphorusPhosphorus +28.3%
Contains more SeleniumSelenium +429.2%
Contains more CopperCopper +117.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +571.2%
~equal in Magnesium ~163mg
~equal in Iron ~4.7mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B1Vitamin B1 +16.2%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more FolateFolate +434.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin B6Vitamin B6 +82.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Hazelnut DV% diff.
Manganese 0.92mg 6.175mg 228%
Folate 604µg 113µg 123%
Monounsaturated fat 0.106g 45.652g 114%
Copper 0.794mg 1.725mg 103%
Vitamin E 15.03mg 100%
Fats 1.23g 60.75g 92%
Fiber 24.7g 9.7g 60%
Polyunsaturated fat 0.527g 7.92g 49%
Vitamin B6 0.309mg 0.563mg 20%
Selenium 12.7µg 2.4µg 19%
Saturated fat 0.316g 4.464g 19%
Potassium 1332mg 680mg 19%
Protein 23.03g 14.95g 16%
Calories 335kcal 628kcal 15%
Carbs 60.05g 16.7g 14%
Phosphorus 372mg 290mg 12%
Vitamin K 14.2µg 12%
Zinc 3.63mg 2.45mg 11%
Vitamin B1 0.747mg 0.643mg 9%
Vitamin B2 0.213mg 0.113mg 8%
Choline 45.6mg 8%
Vitamin C 0mg 6.3mg 7%
Iron 5mg 4.7mg 4%
Vitamin B5 0.748mg 0.918mg 3%
Vitamin B3 1.455mg 1.8mg 2%
Magnesium 156mg 163mg 2%
Calcium 127mg 114mg 1%
Net carbs 35.35g 7g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Sodium 6mg 0mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.273mg 0.193mg 0%
Threonine 0.969mg 0.497mg 0%
Isoleucine 1.017mg 0.545mg 0%
Leucine 1.838mg 1.063mg 0%
Lysine 1.58mg 0.42mg 0%
Methionine 0.346mg 0.221mg 0%
Phenylalanine 1.245mg 0.663mg 0%
Valine 1.205mg 0.701mg 0%
Histidine 0.641mg 0.432mg 0%
Fructose 0.07g 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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +54%
Contains more CarbsCarbs +259.6%
Contains more WaterWater +133.3%
Contains more OtherOther +44.1%
Contains more FatsFats +4839%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +42967.9%
Contains more Poly. FatPolyunsaturated fat +1402.8%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.