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Cranberry bean vs Navy bean - In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean and Navy bean

  • Cranberry bean is higher in Folate, Copper, Phosphorus, Iron, Potassium, Vitamin B1, Zinc, Manganese, and Selenium, yet Navy bean is higher in Vitamin C.
  • Cranberry bean covers your daily Folate needs 118% more than Navy bean.
  • Cranberry bean contains 21 times more Selenium than Navy bean. While Cranberry bean contains 12.7µg of Selenium, Navy bean contains only 0.6µg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Cranberry bean vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +746.7%
Contains more Iron +159.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +272%
Contains more Potassium +333.9%
Contains less Sodium -53.8%
Contains more Zinc +307.9%
Contains more Copper +123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +746.7%
Contains more Iron +159.1%
Contains more Magnesium +54.5%
Contains more Phosphorus +272%
Contains more Potassium +333.9%
Contains less Sodium -53.8%
Contains more Zinc +307.9%
Contains more Copper +123%

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
:
Contains more Vitamin B1 +91.5%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B6 +61.8%
Contains more Folate +357.6%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +10.3%
Equal in Vitamin B2 - 0.215
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%
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% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin B1 +91.5%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B6 +61.8%
Contains more Folate +357.6%
Contains more Vitamin A +100%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +10.3%
Equal in Vitamin B2 - 0.215

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Navy bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Navy bean Opinion
Net carbs 35.35g 13.05g Cranberry bean
Protein 23.03g 6.15g Cranberry bean
Fats 1.23g 0.7g Cranberry bean
Carbs 60.05g 13.05g Cranberry bean
Calories 335kcal 67kcal Cranberry bean
Starch g g
Fructose g g
Sugar g g
Fiber 24.7g g Cranberry bean
Calcium 127mg 15mg Cranberry bean
Iron 5mg 1.93mg Cranberry bean
Magnesium 156mg 101mg Cranberry bean
Phosphorus 372mg 100mg Cranberry bean
Potassium 1332mg 307mg Cranberry bean
Sodium 6mg 13mg Cranberry bean
Zinc 3.63mg 0.89mg Cranberry bean
Copper 0.794mg 0.356mg Cranberry bean
Vitamin A 2IU 4IU Navy bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.747mg 0.39mg Cranberry bean
Vitamin B2 0.213mg 0.215mg Navy bean
Vitamin B3 1.455mg 1.22mg Cranberry bean
Vitamin B5 0.748mg 0.825mg Navy bean
Vitamin B6 0.309mg 0.191mg Cranberry bean
Folate 604µg 132µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.273mg 0.064mg Cranberry bean
Threonine 0.969mg 0.258mg Cranberry bean
Isoleucine 1.017mg 0.273mg Cranberry bean
Leucine 1.838mg 0.442mg Cranberry bean
Lysine 1.58mg 0.35mg Cranberry bean
Methionine 0.346mg 0.064mg Cranberry bean
Phenylalanine 1.245mg 0.31mg Cranberry bean
Valine 1.205mg 0.316mg Cranberry bean
Histidine 0.641mg 0.172mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.316g 0.085g Navy bean
Monounsaturated Fat 0.106g 0.052g Cranberry bean
Polyunsaturated fat 0.527g 0.407g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Navy bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
35
Navy bean
Mineral Summary Score
122
Cranberry bean
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
37%
Navy bean
Carbohydrates
60%
Cranberry bean
13%
Navy bean
Fats
6%
Cranberry bean
3%
Navy bean

Comparison summary

Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.231g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $1.1)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.