Cranberry bean vs Kidney bean - Health impact and Nutrition Comparison

Summary

Cranberry beans are richer in zinc and magnesium, vitamins B1 and folate. Meanwhile, kidney beans are richer in copper, potassium, phosphorus, iron, calcium, and vitamins B3, B6, and K.

Kidney beans have additional health impacts provided by vitamin K, which lowers the risks of osteoporosis, cancer, and cardiovascular diseases.

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 content comparison

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

Calories

Both beans have similar amounts of calories.

Carbs

Cranberry beans and kidney beans contain equal amounts of carbs. They are high in carbs.

Glycemic index

The glycemic index of kidney beans is lower. They are both classified as low glycemic index foods.

Fibers

Both beans are rich in fibers and they have similar amounts. Nearly 40% of the carbohydrate content of both beans is fibers.

Proteins

Kidney beans and cranberry beans are known to be rich in proteins. They have similar amounts of protein.

Fats

Both beans contain negligible amounts of fats.

Minerals

Cranberry beans are richer in zinc and magnesium. Kidney beans are richer in copper, potassium, phosphorus, iron, and calcium.

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" chart below show how much of the daily needs can be covered by 300 grams of the food

Cranberry bean

3

:

5

Kidney bean

Contains more Magnesium +11.4%

Contains less Sodium -75%

Contains more Zinc +30.1%

Contains more Calcium +12.6%

Contains more Iron +64%

Contains more Copper +20.7%

Equal in Phosphorus - 407

Equal in Potassium - 1406

Cranberry bean

Kidney bean

Contains more Magnesium +11.4%

Contains less Sodium -75%

Contains more Zinc +30.1%

Contains more Calcium +12.6%

Contains more Iron +64%

Contains more Copper +20.7%

Equal in Phosphorus - 407

Equal in Potassium - 1406

Vitamins

Cranberry beans are richer in vitamins B1 and folate. Kidney beans are richer in vitamins B3, B6, and K.

They contain similar amounts of vitamins B2 and B5.

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" chart below show how much of the daily needs can be covered by 300 grams of the food

Cranberry bean

3

:

7

Kidney bean

Contains more Vitamin A +∞%

Contains more Vitamin B1 +41.2%

Contains more Folate +53.3%

Contains more Vitamin C +∞%

Contains more Vitamin B3 +41.6%

Contains more Vitamin B6 +28.5%

Equal in Vitamin B2 - 0.219

Equal in Vitamin B5 - 0.78

Cranberry bean

Kidney bean

Contains more Vitamin A +∞%

Contains more Vitamin B1 +41.2%

Contains more Folate +53.3%

Contains more Vitamin C +∞%

Contains more Vitamin B3 +41.6%

Contains more Vitamin B6 +28.5%

Equal in Vitamin B2 - 0.219

Equal in Vitamin B5 - 0.78

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

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/