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  6. Cranberry bean raw vs. Walnut

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

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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 from 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.

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.
Cranberry bean raw
Cranberry bean raw
6
:
4
Walnut
Walnut
Contains more Calcium +29.6%
Contains more Iron +71.8%
Contains more Potassium +202%
Contains more Zinc +17.5%
Contains more Selenium +159.2%
Contains less Sodium -66.7%
Contains more Copper +99.7%
Contains more Manganese +271.1%
Equal in Magnesium - 158
Equal in Phosphorus - 346
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +29.6%
Contains more Iron +71.8%
Contains more Potassium +202%
Contains more Zinc +17.5%
Contains more Selenium +159.2%
Contains less Sodium -66.7%
Contains more Copper +99.7%
Contains more Manganese +271.1%
Equal in Magnesium - 158
Equal in Phosphorus - 346

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.
Cranberry bean raw
Cranberry bean raw
5
:
5
Walnut
Walnut
Contains more Vitamin B1 +119.1%
Contains more Vitamin B2 +42%
Contains more Vitamin B3 +29.3%
Contains more Vitamin B5 +31.2%
Contains more Folate +516.3%
Contains more Vitamin A +900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +73.8%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin B1 +119.1%
Contains more Vitamin B2 +42%
Contains more Vitamin B3 +29.3%
Contains more Vitamin B5 +31.2%
Contains more Folate +516.3%
Contains more Vitamin A +900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +73.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Walnut
Walnut
Contains more Protein +51.2%
Contains more Carbs +338%
Contains more Water +204.4%
Contains more Other +85.4%
Contains more Fats +5201.6%
Cranberry bean raw
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
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 Protein +51.2%
Contains more Carbs +338%
Contains more Water +204.4%
Contains more Other +85.4%
Contains more Fats +5201.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
2
Walnut
Walnut
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +8327.4%
Contains more Polyunsaturated fat +8851.4%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +8327.4%
Contains more Polyunsaturated 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 Opinion
Net carbs 35.35g 7.01g Cranberry bean raw
Protein 23.03g 15.23g Cranberry bean raw
Fats 1.23g 65.21g Walnut
Carbs 60.05g 13.71g Cranberry bean raw
Calories 335kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Cranberry bean raw
Fiber 24.7g 6.7g Cranberry bean raw
Calcium 127mg 98mg Cranberry bean raw
Iron 5mg 2.91mg Cranberry bean raw
Magnesium 156mg 158mg Walnut
Phosphorus 372mg 346mg Cranberry bean raw
Potassium 1332mg 441mg Cranberry bean raw
Sodium 6mg 2mg Walnut
Zinc 3.63mg 3.09mg Cranberry bean raw
Copper 0.794mg 1.586mg Walnut
Manganese 0.92mg 3.414mg Walnut
Selenium 12.7µg 4.9µg Cranberry bean raw
Vitamin A 2IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.747mg 0.341mg Cranberry bean raw
Vitamin B2 0.213mg 0.15mg Cranberry bean raw
Vitamin B3 1.455mg 1.125mg Cranberry bean raw
Vitamin B5 0.748mg 0.57mg Cranberry bean raw
Vitamin B6 0.309mg 0.537mg Walnut
Folate 604µg 98µg Cranberry bean raw
Vitamin K 2.7µg Walnut
Tryptophan 0.273mg 0.17mg Cranberry bean raw
Threonine 0.969mg 0.596mg Cranberry bean raw
Isoleucine 1.017mg 0.625mg Cranberry bean raw
Leucine 1.838mg 1.17mg Cranberry bean raw
Lysine 1.58mg 0.424mg Cranberry bean raw
Methionine 0.346mg 0.236mg Cranberry bean raw
Phenylalanine 1.245mg 0.711mg Cranberry bean raw
Valine 1.205mg 0.753mg Cranberry bean raw
Histidine 0.641mg 0.391mg Cranberry bean raw
Saturated Fat 0.316g 6.126g Cranberry bean raw
Monounsaturated Fat 0.106g 8.933g Walnut
Polyunsaturated fat 0.527g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Walnut
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
69%
Cranberry bean raw
33%
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.