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  6. Cranberry beans vs. Mung beans

Cranberry beans vs. Mung beans — In-Depth Nutrition Comparison

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Differences between cranberry beans and mung beans

  • Cranberry beans is higher than mung beans in folate, iron, copper, and phosphorus.
  • Cranberry beans's daily need coverage for folate is 12% higher.
  • Cranberry beans has 2 times more calcium than mung beans. While cranberry beans has 50mg of calcium, mung beans have only 27mg.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Cranberry beans vs Mung beans infographic
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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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more CalciumCalcium +85.2%
Contains more PotassiumPotassium +45.5%
Contains more IronIron +49.3%
Contains more CopperCopper +48.1%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +36.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +24.2%
Contains more SeleniumSelenium +92.3%
~equal in Magnesium ~48mg

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 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B2Vitamin B2 +13.1%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more FolateFolate +30.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B5Vitamin B5 +70.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Mung beans DV% diff.
Folate 207µg 159µg 12%
Iron 2.09mg 1.4mg 9%
Copper 0.231mg 0.156mg 8%
Phosphorus 135mg 99mg 5%
Choline 29.4mg 5%
Protein 9.34g 7.02g 5%
Vitamin B1 0.21mg 0.164mg 4%
Potassium 387mg 266mg 4%
Fiber 8.6g 7.6g 4%
Vitamin B5 0.24mg 0.41mg 3%
Manganese 0.37mg 0.298mg 3%
Zinc 1.14mg 0.84mg 3%
Vitamin K 2.7µg 2%
Selenium 1.3µg 2.5µg 2%
Calories 136kcal 105kcal 2%
Carbs 24.46g 19.15g 2%
Calcium 50mg 27mg 2%
Vitamin E 0.15mg 1%
Vitamin B2 0.069mg 0.061mg 1%
Vitamin C 0mg 1mg 1%
Vitamin B6 0.081mg 0.067mg 1%
Fats 0.46g 0.38g 0%
Net carbs 15.86g 11.55g N/A
Magnesium 50mg 48mg 0%
Sugar 2g N/A
Sodium 1mg 2mg 0%
Vitamin A 1µg 0%
Vitamin B3 0.515mg 0.577mg 0%
Saturated fat 0.119g 0.116g 0%
Monounsaturated fat 0.04g 0.054g 0%
Polyunsaturated fat 0.199g 0.128g 0%
Tryptophan 0.111mg 0.076mg 0%
Threonine 0.393mg 0.23mg 0%
Isoleucine 0.412mg 0.297mg 0%
Leucine 0.746mg 0.544mg 0%
Lysine 0.641mg 0.49mg 0%
Methionine 0.14mg 0.084mg 0%
Phenylalanine 0.505mg 0.425mg 0%
Valine 0.489mg 0.364mg 0%
Histidine 0.26mg 0.205mg 0%

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
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more ProteinProtein +33%
Contains more FatsFats +21.1%
Contains more CarbsCarbs +27.7%
Contains more OtherOther +38%
Contains more WaterWater +12.4%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains more Poly. FatPolyunsaturated fat +55.5%
Contains more Mono. FatMonounsaturated fat +35%
~equal in Saturated fat ~0.116g

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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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.