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  6. Cranberry beans vs. Black pepper

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.
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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +242%
Contains more CalciumCalcium +786%
Contains more PotassiumPotassium +243.4%
Contains more IronIron +364.6%
Contains more CopperCopper +475.8%
Contains more PhosphorusPhosphorus +17%
Contains more ManganeseManganese +3346.8%
Contains more SeleniumSelenium +276.9%
~equal in Zinc ~1.19mg

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 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin B1Vitamin B1 +94.4%
Contains more FolateFolate +1117.6%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B3Vitamin B3 +121.9%
Contains more Vitamin B5Vitamin B5 +482.9%
Contains more Vitamin B6Vitamin B6 +259.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Black pepper DV% diff.
Manganese 0.37mg 12.753mg 538%
Vitamin K 163.7µg 136%
Copper 0.231mg 1.33mg 122%
Iron 2.09mg 9.71mg 95%
Fiber 8.6g 25.3g 67%
Folate 207µg 17µg 48%
Calcium 50mg 443mg 39%
Magnesium 50mg 171mg 29%
Potassium 387mg 1329mg 28%
Vitamin B5 0.24mg 1.399mg 23%
Vitamin B6 0.081mg 0.291mg 16%
Carbs 24.46g 63.95g 13%
Vitamin B1 0.21mg 0.108mg 9%
Vitamin B2 0.069mg 0.18mg 9%
Vitamin E 1.04mg 7%
Selenium 1.3µg 4.9µg 7%
Saturated fat 0.119g 1.392g 6%
Calories 136kcal 251kcal 6%
Polyunsaturated fat 0.199g 0.998g 5%
Vitamin B3 0.515mg 1.143mg 4%
Fats 0.46g 3.26g 4%
Vitamin A 27µg 3%
Phosphorus 135mg 158mg 3%
Choline 11.3mg 2%
Protein 9.34g 10.39g 2%
Monounsaturated fat 0.04g 0.739g 2%
Sodium 1mg 20mg 1%
Net carbs 15.86g 38.65g N/A
Sugar 0.64g N/A
Zinc 1.14mg 1.19mg 0%
Tryptophan 0.111mg 0.058mg 0%
Threonine 0.393mg 0.244mg 0%
Isoleucine 0.412mg 0.366mg 0%
Leucine 0.746mg 1.014mg 0%
Lysine 0.641mg 0.244mg 0%
Methionine 0.14mg 0.096mg 0%
Phenylalanine 0.505mg 0.446mg 0%
Valine 0.489mg 0.547mg 0%
Histidine 0.26mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

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
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 WaterWater +418.9%
Contains more ProteinProtein +11.2%
Contains more FatsFats +608.7%
Contains more CarbsCarbs +161.4%
Contains more OtherOther +811.9%

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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +1747.5%
Contains more Poly. FatPolyunsaturated fat +401.5%

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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. 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.