Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

The main differences between cranberry bean raw and walnut

  • Cranberry bean raw is richer in folate, fiber, vitamin B1, potassium, iron, and selenium, yet walnut is richer in manganese, copper, and vitamin B6.
  • Daily need coverage for folate for cranberry bean raw is 127% higher.
  • Cranberry bean raw contains 4 times more fiber than walnut. Cranberry bean raw contains 24.7g of fiber, while walnut contains 6.7g.
  • Cranberry bean raw contains less saturated fat.
  • Walnut has a lower glycemic index than cranberry bean raw.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Nuts, walnuts, english.

Infographic

Cranberry bean raw vs Walnut 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%
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +29.6%
Contains more PotassiumPotassium +202%
Contains more IronIron +71.8%
Contains more ZincZinc +17.5%
Contains more SeleniumSelenium +159.2%
Contains more CopperCopper +99.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +271.1%
~equal in Magnesium ~158mg
~equal in Phosphorus ~346mg

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%
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B1Vitamin B1 +119.1%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin B5Vitamin B5 +31.2%
Contains more FolateFolate +516.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +73.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +51.2%
Contains more CarbsCarbs +338%
Contains more WaterWater +204.4%
Contains more OtherOther +85.4%
Contains more FatsFats +5201.6%

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +8327.4%
Contains more Poly. FatPolyunsaturated fat +8851.4%

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 Walnut
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 Walnut DV% diff.
Polyunsaturated fat 0.527g 47.174g 311%
Folate 604µg 98µg 127%
Manganese 0.92mg 3.414mg 108%
Fats 1.23g 65.21g 98%
Copper 0.794mg 1.586mg 88%
Fiber 24.7g 6.7g 72%
Vitamin B1 0.747mg 0.341mg 34%
Saturated fat 0.316g 6.126g 26%
Potassium 1332mg 441mg 26%
Iron 5mg 2.91mg 26%
Monounsaturated fat 0.106g 8.933g 22%
Vitamin B6 0.309mg 0.537mg 18%
Protein 23.03g 15.23g 16%
Calories 335kcal 654kcal 16%
Carbs 60.05g 13.71g 15%
Selenium 12.7µg 4.9µg 14%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Zinc 3.63mg 3.09mg 5%
Vitamin B2 0.213mg 0.15mg 5%
Vitamin B5 0.748mg 0.57mg 4%
Phosphorus 372mg 346mg 4%
Calcium 127mg 98mg 3%
Vitamin B3 1.455mg 1.125mg 2%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 35.35g 7.01g N/A
Magnesium 156mg 158mg 0%
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 6mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.273mg 0.17mg 0%
Threonine 0.969mg 0.596mg 0%
Isoleucine 1.017mg 0.625mg 0%
Leucine 1.838mg 1.17mg 0%
Lysine 1.58mg 0.424mg 0%
Methionine 0.346mg 0.236mg 0%
Phenylalanine 1.245mg 0.711mg 0%
Valine 1.205mg 0.753mg 0%
Histidine 0.641mg 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Walnut
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 5.81g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $2.6)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.