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Cranberry beans vs. Kidney beans — Health Impact and Nutrition Comparison

Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on June 29, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Cranberry beans
vs
Kidney beans

Summary

Cranberry beans are richer in fiber, magnesium, and folate. Meanwhile, kidney beans are richer in potassium, calcium, vitamin K, and vitamin B6.

Cranberry beans also provide more calories and protein than kidney beans.

Introduction

Cranberry beans and kidney beans belong to the beans family; however, a difference exists between them. This article will discuss the difference between these two beans on nutrition and health impacts.

Nutritional

In this comparison, we are considering 100g of raw beans in both cases.

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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
~equal in Protein ~8.67g
~equal in Fats ~0.5g
~equal in Carbs ~22.8g
~equal in Water ~66.94g
~equal in Other ~1.09g

Calories

Cranberry beans provide more calories than kidney beans. 

Carbs

Cranberry beans and kidney beans contain almost equal amounts of carbs.

Acidity

Kidney beans and cranberry beans have a similar pH value falling in the range of 5 to 6. 

Both beans have slightly alkaline PRAL values. Cranberry beans have a PRAL value equal to -0.5, while kidney beans have -0.7. This shows that both beans are considerably acid-producing in the body.

Fibers

Cranberry beans provide more fiber. They have 8.6g of fiber per 100g, while kidney beans have 6.4g.

Nearly 40% of the carbohydrate content of both beans is fiber.

Proteins

Cranberry beans are higher in protein. They have 9.34g, whereas kidney beans have 8.67g of protein per 100g.

Fats

Both beans contain negligible amounts of fats.

Minerals

Cranberry beans are richer in calcium and magnesium. Kidney beans are richer in potassium and phosphorus.

It is important to mention that the RDV% is satisfied for both beans for copper, phosphorus, potassium, magnesium, and iron.

In the diagram below, we can see the mineral distributions.

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +42.9%
Contains more ZincZinc +14%
Contains more SeleniumSelenium +18.2%
Contains more ManganeseManganese +16.2%
~equal in Potassium ~405mg
~equal in Iron ~2.22mg
~equal in Copper ~0.216mg
~equal in Phosphorus ~138mg
~equal in Sodium ~1mg

Vitamins

Cranberry beans are richer in folate. Kidney beans are richer in vitamin B6, and K.

In the diagram below, we can see the vitamin distributions.

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%
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% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin B2Vitamin B2 +19%
Contains more FolateFolate +59.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B6Vitamin B6 +48.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.22mg
~equal in Vitamin B12 ~0µg

Health impacts

Although numerous health benefits are shared between cranberry and kidney beans, the main difference in their nutritional content is the vitamin K content of kidney beans. In this section, we will be focusing on the different health impacts rather than the similar ones.

Kidney beans are richer in vitamin K, which provides several positive health impacts.

Kidney bean consumption is linked with lower risks of cancer development and cardiovascular diseases, specifically the calcification of arteries. Kidney beans are also linked with decreased risks of osteoporosis. (1)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: June 29, 2023
Medically reviewed by Elen Khachatrian

Infographic

Cranberry beans vs Kidney beans infographic
Infographic link

All nutrients comparison - raw data values

Nutrient Cranberry beans Kidney beans DV% diff.
Folate 207µg 130µg 19%
Fiber 8.6g 6.4g 9%
Vitamin K 8.4µg 7%
Choline 30.5mg 6%
Vitamin B1 0.21mg 0.16mg 4%
Vitamin B6 0.081mg 0.12mg 3%
Manganese 0.37mg 0.43mg 3%
Calcium 50mg 35mg 2%
Magnesium 50mg 42mg 2%
Copper 0.231mg 0.216mg 2%
Iron 2.09mg 2.22mg 2%
Potassium 387mg 405mg 1%
Protein 9.34g 8.67g 1%
Carbs 24.46g 22.8g 1%
Zinc 1.14mg 1mg 1%
Vitamin C 0mg 1.2mg 1%
Polyunsaturated fat 0.199g 0.278g 1%
Vitamin B2 0.069mg 0.058mg 1%
Calories 136kcal 127kcal 0%
Fats 0.46g 0.5g 0%
Net carbs 15.86g 16.4g N/A
Sugar 0.32g N/A
Phosphorus 135mg 138mg 0%
Sodium 1mg 1mg 0%
Vitamin E 0.03mg 0%
Selenium 1.3µg 1.1µg 0%
Vitamin B3 0.515mg 0.578mg 0%
Vitamin B5 0.24mg 0.22mg 0%
Saturated fat 0.119g 0.073g 0%
Monounsaturated fat 0.04g 0.039g 0%
Tryptophan 0.111mg 0.104mg 0%
Threonine 0.393mg 0.319mg 0%
Isoleucine 0.412mg 0.41mg 0%
Leucine 0.746mg 0.736mg 0%
Lysine 0.641mg 0.607mg 0%
Methionine 0.14mg 0.113mg 0%
Phenylalanine 0.505mg 0.511mg 0%
Valine 0.489mg 0.5mg 0%
Histidine 0.26mg 0.238mg 0%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains less Sat. FatSaturated fat -38.7%
Contains more Poly. FatPolyunsaturated fat +39.7%
~equal in Monounsaturated fat ~0.039g

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.