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  6. Cranberry bean raw vs. Macadamia

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.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of macadamia is 10.

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.
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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +49.4%
Contains more PotassiumPotassium +262%
Contains more IronIron +35.5%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +97.9%
Contains more SeleniumSelenium +252.8%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +349%
~equal in Copper ~0.756mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more FolateFolate +5390.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +70%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.758mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Macadamia DV% diff.
Folate 604µg 11µg 148%
Monounsaturated fat 0.106g 58.877g 147%
Manganese 0.92mg 4.131mg 140%
Fats 1.23g 75.77g 115%
Fiber 24.7g 8.6g 64%
Saturated fat 0.316g 12.061g 53%
Vitamin B1 0.747mg 1.195mg 37%
Protein 23.03g 7.91g 30%
Potassium 1332mg 368mg 28%
Phosphorus 372mg 188mg 26%
Zinc 3.63mg 1.3mg 21%
Calories 335kcal 718kcal 19%
Selenium 12.7µg 3.6µg 17%
Iron 5mg 3.69mg 16%
Carbs 60.05g 13.82g 15%
Polyunsaturated fat 0.527g 1.502g 7%
Magnesium 156mg 130mg 6%
Vitamin B3 1.455mg 2.473mg 6%
Copper 0.794mg 0.756mg 4%
Vitamin E 0.54mg 4%
Calcium 127mg 85mg 4%
Vitamin B2 0.213mg 0.162mg 4%
Vitamin B6 0.309mg 0.275mg 3%
Vitamin C 0mg 1.2mg 1%
Net carbs 35.35g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 6mg 5mg 0%
Vitamin B5 0.748mg 0.758mg 0%
Tryptophan 0.273mg 0.067mg 0%
Threonine 0.969mg 0.37mg 0%
Isoleucine 1.017mg 0.314mg 0%
Leucine 1.838mg 0.602mg 0%
Lysine 1.58mg 0.018mg 0%
Methionine 0.346mg 0.023mg 0%
Phenylalanine 1.245mg 0.665mg 0%
Valine 1.205mg 0.363mg 0%
Histidine 0.641mg 0.195mg 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
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 ProteinProtein +191.2%
Contains more CarbsCarbs +334.5%
Contains more WaterWater +811%
Contains more OtherOther +189.5%
Contains more FatsFats +6060.2%

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +55444.3%
Contains more Poly. FatPolyunsaturated fat +185%

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.