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Cranberry beans vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between Cranberry beans and Dried fruit

  • Cranberry beans has more Folate, Vitamin B1, Phosphorus, Zinc, and Manganese, however, Dried fruit is richer in Potassium, Vitamin B3, Copper, Iron, and Vitamin B5.
  • Cranberry beans's daily need coverage for Folate is 49% more.
  • Cranberry beans contains 14 times more Vitamin B1 than Dried fruit. Cranberry beans contains 0.21mg of Vitamin B1, while Dried fruit contains 0.015mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Cranberry beans vs Dried fruit 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 more Magnesium +56.3%
Contains more Phosphorus +90.1%
Contains less Sodium -90%
Contains more Zinc +192.3%
Contains more Manganese +57.4%
Contains more Iron +27.3%
Contains more Potassium +200.3%
Contains more Copper +48.5%
Contains more Selenium +69.2%
Equal in Calcium - 55
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 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Magnesium +56.3%
Contains more Phosphorus +90.1%
Contains less Sodium -90%
Contains more Zinc +192.3%
Contains more Manganese +57.4%
Contains more Iron +27.3%
Contains more Potassium +200.3%
Contains more Copper +48.5%
Contains more Selenium +69.2%
Equal in Calcium - 55

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 +1300%
Contains more Folate +1970%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +402.7%
Contains more Vitamin B5 +115%
Contains more Vitamin B6 +76.5%
Equal in Vitamin B2 - 0.074
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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8% 8%
Contains more Vitamin B1 +1300%
Contains more Folate +1970%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +402.7%
Contains more Vitamin B5 +115%
Contains more Vitamin B6 +76.5%
Equal in Vitamin B2 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +175.5%
Contains more Water +109.3%
Contains more Fats +10.9%
Contains more Carbs +156.1%
Contains more Other +135.8%
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +175.5%
Contains more Water +109.3%
Contains more Fats +10.9%
Contains more Carbs +156.1%
Contains more Other +135.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +168.9%
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +85%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +168.9%
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +85%

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 Dried fruit
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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Dried fruit Opinion
Net carbs 15.86g 55.34g Dried fruit
Protein 9.34g 3.39g Cranberry beans
Fats 0.46g 0.51g Dried fruit
Carbs 24.46g 62.64g Dried fruit
Calories 136kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Cranberry beans
Fiber 8.6g 7.3g Cranberry beans
Calcium 50mg 55mg Dried fruit
Iron 2.09mg 2.66mg Dried fruit
Magnesium 50mg 32mg Cranberry beans
Phosphorus 135mg 71mg Cranberry beans
Potassium 387mg 1162mg Dried fruit
Sodium 1mg 10mg Cranberry beans
Zinc 1.14mg 0.39mg Cranberry beans
Copper 0.231mg 0.343mg Dried fruit
Manganese 0.37mg 0.235mg Cranberry beans
Selenium 1.3µg 2.2µg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.21mg 0.015mg Cranberry beans
Vitamin B2 0.069mg 0.074mg Dried fruit
Vitamin B3 0.515mg 2.589mg Dried fruit
Vitamin B5 0.24mg 0.516mg Dried fruit
Vitamin B6 0.081mg 0.143mg Dried fruit
Folate 207µg 10µg Cranberry beans
Choline 13.9mg Dried fruit
Vitamin K 3.1µg Dried fruit
Tryptophan 0.111mg 0.016mg Cranberry beans
Threonine 0.393mg 0.073mg Cranberry beans
Isoleucine 0.412mg 0.063mg Cranberry beans
Leucine 0.746mg 0.105mg Cranberry beans
Lysine 0.641mg 0.083mg Cranberry beans
Methionine 0.14mg 0.015mg Cranberry beans
Phenylalanine 0.505mg 0.062mg Cranberry beans
Valine 0.489mg 0.078mg Cranberry beans
Histidine 0.26mg 0.047mg Cranberry beans
Saturated Fat 0.119g 0.017g Dried fruit
Monounsaturated Fat 0.04g 0.074g Dried fruit
Polyunsaturated fat 0.199g 0.074g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
38%
Cranberry beans
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 4)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.