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  6. Cranberry beans vs. Green bean raw

Cranberry beans vs. Green bean raw — In-Depth Nutrition Comparison

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Important differences between Cranberry beans and Green bean raw

  • Cranberry beans has more Folate, Fiber, Copper, Phosphorus, Iron, Vitamin B1, Zinc, Manganese, and Magnesium, however, Green bean raw is richer in Vitamin C.
  • Cranberry beans's daily need coverage for Folate is 44% more.
  • Cranberry beans contains 5 times more Zinc than Green bean raw. Cranberry beans contains 1.14mg of Zinc, while Green bean raw contains 0.24mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Beans, snap, green, raw.

Infographic

Cranberry beans vs Green bean raw 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 beans
Cranberry beans
10
:
0
Green bean raw
Green bean raw
Contains more Calcium +35.1%
Contains more Iron +102.9%
Contains more Magnesium +100%
Contains more Phosphorus +255.3%
Contains more Potassium +83.4%
Contains less Sodium -83.3%
Contains more Zinc +375%
Contains more Copper +234.8%
Contains more Manganese +71.3%
Contains more Selenium +116.7%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Calcium +35.1%
Contains more Iron +102.9%
Contains more Magnesium +100%
Contains more Phosphorus +255.3%
Contains more Potassium +83.4%
Contains less Sodium -83.3%
Contains more Zinc +375%
Contains more Copper +234.8%
Contains more Manganese +71.3%
Contains more Selenium +116.7%

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 beans
Cranberry beans
3
:
7
Green bean raw
Green bean raw
Contains more Vitamin B1 +156.1%
Contains more Folate +527.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B3 +42.5%
Contains more Vitamin B6 +74.1%
Equal in Vitamin B5 - 0.225
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Green 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 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +156.1%
Contains more Folate +527.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B3 +42.5%
Contains more Vitamin B6 +74.1%
Equal in Vitamin B5 - 0.225

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
4
:
1
Green bean raw
Green bean raw
Contains more Protein +410.4%
Contains more Fats +109.1%
Contains more Carbs +250.9%
Contains more Other +65.2%
Contains more Water +39.7%
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more Protein +410.4%
Contains more Fats +109.1%
Contains more Carbs +250.9%
Contains more Other +65.2%
Contains more Water +39.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
2
:
1
Green bean raw
Green bean raw
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +76.1%
Contains less Saturated Fat -58%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +76.1%
Contains less Saturated Fat -58%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Green bean raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Green bean raw Opinion
Net carbs 15.86g 4.27g Cranberry beans
Protein 9.34g 1.83g Cranberry beans
Fats 0.46g 0.22g Cranberry beans
Carbs 24.46g 6.97g Cranberry beans
Calories 136kcal 31kcal Cranberry beans
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 3.26g Cranberry beans
Fiber 8.6g 2.7g Cranberry beans
Calcium 50mg 37mg Cranberry beans
Iron 2.09mg 1.03mg Cranberry beans
Magnesium 50mg 25mg Cranberry beans
Phosphorus 135mg 38mg Cranberry beans
Potassium 387mg 211mg Cranberry beans
Sodium 1mg 6mg Cranberry beans
Zinc 1.14mg 0.24mg Cranberry beans
Copper 0.231mg 0.069mg Cranberry beans
Manganese 0.37mg 0.216mg Cranberry beans
Selenium 1.3µg 0.6µg Cranberry beans
Vitamin A 0IU 690IU Green bean raw
Vitamin A RAE 35µg Green bean raw
Vitamin E 0.41mg Green bean raw
Vitamin C 0mg 12.2mg Green bean raw
Vitamin B1 0.21mg 0.082mg Cranberry beans
Vitamin B2 0.069mg 0.104mg Green bean raw
Vitamin B3 0.515mg 0.734mg Green bean raw
Vitamin B5 0.24mg 0.225mg Cranberry beans
Vitamin B6 0.081mg 0.141mg Green bean raw
Folate 207µg 33µg Cranberry beans
Vitamin K 43µg Green bean raw
Tryptophan 0.111mg 0.019mg Cranberry beans
Threonine 0.393mg 0.079mg Cranberry beans
Isoleucine 0.412mg 0.066mg Cranberry beans
Leucine 0.746mg 0.112mg Cranberry beans
Lysine 0.641mg 0.088mg Cranberry beans
Methionine 0.14mg 0.022mg Cranberry beans
Phenylalanine 0.505mg 0.067mg Cranberry beans
Valine 0.489mg 0.09mg Cranberry beans
Histidine 0.26mg 0.034mg Cranberry beans
Saturated Fat 0.119g 0.05g Green bean raw
Monounsaturated Fat 0.04g 0.01g Cranberry beans
Polyunsaturated fat 0.199g 0.113g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Green bean raw
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
22%
Cranberry beans
27%
Green bean raw
Minerals Daily Need Coverage Score
38%
Cranberry beans
16%
Green bean raw

Comparison summary

Which food is lower in Saturated Fat?
Green bean raw
Green bean raw is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 15)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.