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  6. Cranberry beans vs. Beans

Cranberry beans vs. Beans — In-Depth Nutrition Comparison

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How are cranberry beans and beans different?

  • Cranberry beans is higher in folate, iron, and fiber; however, beans are richer in selenium.
  • Daily need coverage for folate for cranberry beans is 46% higher.
  • Cranberry beans contains 7 times more iron than beans. While cranberry beans contains 2.09mg of iron, beans contain only 0.29mg.

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Cranberry beans vs Beans infographic
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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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +620.7%
Contains more CopperCopper +12.1%
Contains more PhosphorusPhosphorus +29.8%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +22.8%
Contains more SeleniumSelenium +246.2%
~equal in Calcium ~50mg
~equal in Sodium ~1mg

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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +762.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +60.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Beans DV% diff.
Folate 207µg 24µg 46%
Iron 2.09mg 0.29mg 23%
Manganese 0.37mg 16%
Fiber 8.6g 5.5g 12%
Protein 9.34g 4.8g 9%
Choline 30.8mg 6%
Selenium 1.3µg 4.5µg 6%
Vitamin B1 0.21mg 0.15mg 5%
Vitamin B5 0.24mg 5%
Vitamin B6 0.081mg 0.13mg 4%
Magnesium 50mg 32mg 4%
Phosphorus 135mg 104mg 4%
Vitamin C 0mg 3.1mg 3%
Potassium 387mg 296mg 3%
Copper 0.231mg 0.206mg 3%
Calories 136kcal 105kcal 2%
Zinc 1.14mg 1.4mg 2%
Vitamin A 5µg 1%
Vitamin E 0.15mg 1%
Vitamin B2 0.069mg 0.06mg 1%
Vitamin B3 0.515mg 0.43mg 1%
Carbs 24.46g 20.49g 1%
Vitamin K 0.8µg 1%
Fats 0.46g 0.4g 0%
Net carbs 15.86g 14.99g N/A
Calcium 50mg 50mg 0%
Sugar 7.78g N/A
Sodium 1mg 1mg 0%
Saturated fat 0.119g 0.103g 0%
Monounsaturated fat 0.04g 0.035g 0%
Polyunsaturated fat 0.199g 0.172g 0%
Tryptophan 0.111mg 0%
Threonine 0.393mg 0%
Isoleucine 0.412mg 0%
Leucine 0.746mg 0%
Lysine 0.641mg 0%
Methionine 0.14mg 0%
Phenylalanine 0.505mg 0%
Valine 0.489mg 0%
Histidine 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +94.6%
Contains more FatsFats +15%
Contains more CarbsCarbs +19.4%
Contains more WaterWater +12.3%
Contains more OtherOther +56.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +15.7%
Contains less Sat. FatSaturated fat -13.4%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.