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Cranberry beans vs. Black pepper — In-Depth Nutrition Comparison

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Significant differences between Cranberry beans and Black pepper

  • Cranberry beans is richer in Folate, while Black pepper is higher in Manganese, Copper, Iron, Fiber, Calcium, Magnesium, Potassium, Vitamin B5, and Vitamin B6.
  • Black pepper covers your daily Manganese needs 538% more than Cranberry beans.
  • Cranberry beans has 12 times more Folate than Black pepper. Cranberry beans has 207µg of Folate, while Black pepper has 17µg.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Spices, pepper, black.

Infographic

Cranberry beans vs Black pepper 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.
Contains less Sodium -95%
Contains more Calcium +786%
Contains more Iron +364.6%
Contains more Magnesium +242%
Contains more Phosphorus +17%
Contains more Potassium +243.4%
Contains more Copper +475.8%
Contains more Manganese +3346.8%
Contains more Selenium +276.9%
Equal in Zinc - 1.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains less Sodium -95%
Contains more Calcium +786%
Contains more Iron +364.6%
Contains more Magnesium +242%
Contains more Phosphorus +17%
Contains more Potassium +243.4%
Contains more Copper +475.8%
Contains more Manganese +3346.8%
Contains more Selenium +276.9%
Equal in Zinc - 1.19

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.
:
Contains more Vitamin B1 +94.4%
Contains more Folate +1117.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +160.9%
Contains more Vitamin B3 +121.9%
Contains more Vitamin B5 +482.9%
Contains more Vitamin B6 +259.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 7% 410%
Contains more Vitamin B1 +94.4%
Contains more Folate +1117.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +160.9%
Contains more Vitamin B3 +121.9%
Contains more Vitamin B5 +482.9%
Contains more Vitamin B6 +259.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +418.9%
Contains more Protein +11.2%
Contains more Fats +608.7%
Contains more Carbs +161.4%
Contains more Other +811.9%
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more Water +418.9%
Contains more Protein +11.2%
Contains more Fats +608.7%
Contains more Carbs +161.4%
Contains more Other +811.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +1747.5%
Contains more Polyunsaturated fat +401.5%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +1747.5%
Contains more Polyunsaturated fat +401.5%

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 Black pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Black pepper Opinion
Net carbs 15.86g 38.65g Black pepper
Protein 9.34g 10.39g Black pepper
Fats 0.46g 3.26g Black pepper
Carbs 24.46g 63.95g Black pepper
Calories 136kcal 251kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.64g Cranberry beans
Fiber 8.6g 25.3g Black pepper
Calcium 50mg 443mg Black pepper
Iron 2.09mg 9.71mg Black pepper
Magnesium 50mg 171mg Black pepper
Phosphorus 135mg 158mg Black pepper
Potassium 387mg 1329mg Black pepper
Sodium 1mg 20mg Cranberry beans
Zinc 1.14mg 1.19mg Black pepper
Copper 0.231mg 1.33mg Black pepper
Manganese 0.37mg 12.753mg Black pepper
Selenium 1.3µg 4.9µg Black pepper
Vitamin A 0IU 547IU Black pepper
Vitamin A RAE 27µg Black pepper
Vitamin E 1.04mg Black pepper
Vitamin B1 0.21mg 0.108mg Cranberry beans
Vitamin B2 0.069mg 0.18mg Black pepper
Vitamin B3 0.515mg 1.143mg Black pepper
Vitamin B5 0.24mg 1.399mg Black pepper
Vitamin B6 0.081mg 0.291mg Black pepper
Folate 207µg 17µg Cranberry beans
Choline 11.3mg Black pepper
Vitamin K 163.7µg Black pepper
Tryptophan 0.111mg 0.058mg Cranberry beans
Threonine 0.393mg 0.244mg Cranberry beans
Isoleucine 0.412mg 0.366mg Cranberry beans
Leucine 0.746mg 1.014mg Black pepper
Lysine 0.641mg 0.244mg Cranberry beans
Methionine 0.14mg 0.096mg Cranberry beans
Phenylalanine 0.505mg 0.446mg Cranberry beans
Valine 0.489mg 0.547mg Black pepper
Histidine 0.26mg 0.159mg Cranberry beans
Saturated Fat 0.119g 1.392g Cranberry beans
Monounsaturated Fat 0.04g 0.739g Black pepper
Polyunsaturated fat 0.199g 0.998g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Cranberry beans
56%
Black pepper
Minerals Daily Need Coverage Score
38%
Cranberry beans
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.273g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.