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  6. Cranberry beans vs. Hazelnut

Cranberry beans vs. Hazelnut — In-Depth Nutrition Comparison

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Significant differences between cranberry beans and hazelnut

  • Cranberry beans is richer in folate, while hazelnut is higher in manganese, copper, vitamin B6, vitamin B1, iron, magnesium, phosphorus, and vitamin B5.
  • Hazelnut covers your daily manganese needs 252% more than cranberry beans.
  • Cranberry beans has 2 times more folate than hazelnut. Cranberry beans has 207µg of folate, while hazelnut has 113µg.
  • Cranberry beans is lower in saturated fat.
  • Cranberry beans has a higher glycemic index (35) than hazelnut (15).

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Nuts, hazelnuts or filberts.

Infographic

Cranberry beans vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +226%
Contains more CalciumCalcium +128%
Contains more PotassiumPotassium +75.7%
Contains more IronIron +124.9%
Contains more CopperCopper +646.8%
Contains more ZincZinc +114.9%
Contains more PhosphorusPhosphorus +114.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1568.9%
Contains more SeleniumSelenium +84.6%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more FolateFolate +83.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +206.2%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +249.5%
Contains more Vitamin B5Vitamin B5 +282.5%
Contains more Vitamin B6Vitamin B6 +595.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Hazelnut DV% diff.
Manganese 0.37mg 6.175mg 252%
Copper 0.231mg 1.725mg 166%
Monounsaturated fat 0.04g 45.652g 114%
Vitamin E 15.03mg 100%
Fats 0.46g 60.75g 93%
Polyunsaturated fat 0.199g 7.92g 51%
Vitamin B6 0.081mg 0.563mg 37%
Vitamin B1 0.21mg 0.643mg 36%
Iron 2.09mg 4.7mg 33%
Magnesium 50mg 163mg 27%
Calories 136kcal 628kcal 25%
Folate 207µg 113µg 24%
Phosphorus 135mg 290mg 22%
Saturated fat 0.119g 4.464g 20%
Vitamin B5 0.24mg 0.918mg 14%
Vitamin K 14.2µg 12%
Zinc 1.14mg 2.45mg 12%
Protein 9.34g 14.95g 11%
Potassium 387mg 680mg 9%
Vitamin B3 0.515mg 1.8mg 8%
Choline 45.6mg 8%
Vitamin C 0mg 6.3mg 7%
Calcium 50mg 114mg 6%
Fiber 8.6g 9.7g 4%
Vitamin B2 0.069mg 0.113mg 3%
Carbs 24.46g 16.7g 3%
Selenium 1.3µg 2.4µg 2%
Net carbs 15.86g 7g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Sodium 1mg 0mg 0%
Vitamin A 1µg 0%
Tryptophan 0.111mg 0.193mg 0%
Threonine 0.393mg 0.497mg 0%
Isoleucine 0.412mg 0.545mg 0%
Leucine 0.746mg 1.063mg 0%
Lysine 0.641mg 0.42mg 0%
Methionine 0.14mg 0.221mg 0%
Phenylalanine 0.505mg 0.663mg 0%
Valine 0.489mg 0.701mg 0%
Histidine 0.26mg 0.432mg 0%
Fructose 0.07g 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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +46.5%
Contains more WaterWater +1117.5%
Contains more ProteinProtein +60.1%
Contains more FatsFats +13106.5%
Contains more OtherOther +110.1%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +114030%
Contains more Poly. FatPolyunsaturated fat +3879.9%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.