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

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Significant differences between Cranberry bean raw and Macadamia

  • Cranberry bean raw has more Folate, Fiber, Potassium, Phosphorus, Zinc, Selenium, and Iron, however, Macadamia is richer in Manganese, and Vitamin B1.
  • Cranberry bean raw covers your daily Folate needs 148% more than Macadamia.
  • Macadamia has 4 times less Potassium than Cranberry bean raw. Cranberry bean raw has 1332mg of Potassium, while Macadamia has 368mg.
  • Cranberry bean raw contains less Saturated Fat.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Nuts, macadamia nuts, raw.

Infographic

Cranberry bean raw vs Macadamia 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.
Contains more Calcium +49.4%
Contains more Iron +35.5%
Contains more Magnesium +20%
Contains more Phosphorus +97.9%
Contains more Potassium +262%
Contains more Zinc +179.2%
Contains more Selenium +252.8%
Contains less Sodium -16.7%
Contains more Manganese +349%
Equal in Copper - 0.756
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +49.4%
Contains more Iron +35.5%
Contains more Magnesium +20%
Contains more Phosphorus +97.9%
Contains more Potassium +262%
Contains more Zinc +179.2%
Contains more Selenium +252.8%
Contains less Sodium -16.7%
Contains more Manganese +349%
Equal in Copper - 0.756

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B6 +12.4%
Contains more Folate +5390.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +70%
Equal in Vitamin B5 - 0.758
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B6 +12.4%
Contains more Folate +5390.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +70%
Equal in Vitamin B5 - 0.758

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +191.2%
Contains more Carbs +334.5%
Contains more Water +811%
Contains more Other +189.5%
Contains more Fats +6060.2%
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +191.2%
Contains more Carbs +334.5%
Contains more Water +811%
Contains more Other +189.5%
Contains more Fats +6060.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +55444.3%
Contains more Polyunsaturated fat +185%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +55444.3%
Contains more Polyunsaturated fat +185%

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 Macadamia
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Macadamia Opinion
Net carbs 35.35g 5.22g Cranberry bean raw
Protein 23.03g 7.91g Cranberry bean raw
Fats 1.23g 75.77g Macadamia
Carbs 60.05g 13.82g Cranberry bean raw
Calories 335kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Cranberry bean raw
Fiber 24.7g 8.6g Cranberry bean raw
Calcium 127mg 85mg Cranberry bean raw
Iron 5mg 3.69mg Cranberry bean raw
Magnesium 156mg 130mg Cranberry bean raw
Phosphorus 372mg 188mg Cranberry bean raw
Potassium 1332mg 368mg Cranberry bean raw
Sodium 6mg 5mg Macadamia
Zinc 3.63mg 1.3mg Cranberry bean raw
Copper 0.794mg 0.756mg Cranberry bean raw
Manganese 0.92mg 4.131mg Macadamia
Selenium 12.7µg 3.6µg Cranberry bean raw
Vitamin A 2IU 0IU Cranberry bean raw
Vitamin E 0.54mg Macadamia
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.747mg 1.195mg Macadamia
Vitamin B2 0.213mg 0.162mg Cranberry bean raw
Vitamin B3 1.455mg 2.473mg Macadamia
Vitamin B5 0.748mg 0.758mg Macadamia
Vitamin B6 0.309mg 0.275mg Cranberry bean raw
Folate 604µg 11µg Cranberry bean raw
Tryptophan 0.273mg 0.067mg Cranberry bean raw
Threonine 0.969mg 0.37mg Cranberry bean raw
Isoleucine 1.017mg 0.314mg Cranberry bean raw
Leucine 1.838mg 0.602mg Cranberry bean raw
Lysine 1.58mg 0.018mg Cranberry bean raw
Methionine 0.346mg 0.023mg Cranberry bean raw
Phenylalanine 1.245mg 0.665mg Cranberry bean raw
Valine 1.205mg 0.363mg Cranberry bean raw
Histidine 0.641mg 0.195mg Cranberry bean raw
Saturated Fat 0.316g 12.061g Cranberry bean raw
Monounsaturated Fat 0.106g 58.877g Macadamia
Polyunsaturated fat 0.527g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Macadamia
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
64%
Cranberry bean raw
40%
Macadamia
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 11.745g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.