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Cranberry beans vs. Macadamia — In-Depth Nutrition Comparison

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Differences between Cranberry beans and Macadamia

  • Cranberry beans is higher in Folate, however, Macadamia is richer in Manganese, Vitamin B1, Copper, Iron, Magnesium, Vitamin B6, Vitamin B3, and Vitamin B5.
  • Macadamia's daily need coverage for Manganese is 164% higher.
  • Cranberry beans has 19 times more Folate than Macadamia. While Cranberry beans has 207µg of Folate, Macadamia has only 11µg.
  • Cranberry beans has less Saturated Fat.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Nuts, macadamia nuts, raw.

Infographic

Cranberry beans vs Macadamia 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 -80%
Contains more Calcium +70%
Contains more Iron +76.6%
Contains more Magnesium +160%
Contains more Phosphorus +39.3%
Contains more Zinc +14%
Contains more Copper +227.3%
Contains more Manganese +1016.5%
Contains more Selenium +176.9%
Equal in Potassium - 368
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 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains less Sodium -80%
Contains more Calcium +70%
Contains more Iron +76.6%
Contains more Magnesium +160%
Contains more Phosphorus +39.3%
Contains more Zinc +14%
Contains more Copper +227.3%
Contains more Manganese +1016.5%
Contains more Selenium +176.9%
Equal in Potassium - 368

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 Folate +1781.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +469%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +215.8%
Contains more Vitamin B6 +239.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Folate +1781.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +469%
Contains more Vitamin B2 +134.8%
Contains more Vitamin B3 +380.2%
Contains more Vitamin B5 +215.8%
Contains more Vitamin B6 +239.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +18.1%
Contains more Carbs +77%
Contains more Water +4653.7%
Contains more Fats +16371.7%
Equal in Other - 1.14
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +18.1%
Contains more Carbs +77%
Contains more Water +4653.7%
Contains more Fats +16371.7%
Equal in Other - 1.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +147092.5%
Contains more Polyunsaturated fat +654.8%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +147092.5%
Contains more Polyunsaturated fat +654.8%

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Macadamia Opinion
Net carbs 15.86g 5.22g Cranberry beans
Protein 9.34g 7.91g Cranberry beans
Fats 0.46g 75.77g Macadamia
Carbs 24.46g 13.82g Cranberry beans
Calories 136kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Cranberry beans
Fiber 8.6g 8.6g
Calcium 50mg 85mg Macadamia
Iron 2.09mg 3.69mg Macadamia
Magnesium 50mg 130mg Macadamia
Phosphorus 135mg 188mg Macadamia
Potassium 387mg 368mg Cranberry beans
Sodium 1mg 5mg Cranberry beans
Zinc 1.14mg 1.3mg Macadamia
Copper 0.231mg 0.756mg Macadamia
Manganese 0.37mg 4.131mg Macadamia
Selenium 1.3µg 3.6µg Macadamia
Vitamin E 0.54mg Macadamia
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.21mg 1.195mg Macadamia
Vitamin B2 0.069mg 0.162mg Macadamia
Vitamin B3 0.515mg 2.473mg Macadamia
Vitamin B5 0.24mg 0.758mg Macadamia
Vitamin B6 0.081mg 0.275mg Macadamia
Folate 207µg 11µg Cranberry beans
Tryptophan 0.111mg 0.067mg Cranberry beans
Threonine 0.393mg 0.37mg Cranberry beans
Isoleucine 0.412mg 0.314mg Cranberry beans
Leucine 0.746mg 0.602mg Cranberry beans
Lysine 0.641mg 0.018mg Cranberry beans
Methionine 0.14mg 0.023mg Cranberry beans
Phenylalanine 0.505mg 0.665mg Macadamia
Valine 0.489mg 0.363mg Cranberry beans
Histidine 0.26mg 0.195mg Cranberry beans
Saturated Fat 0.119g 12.061g Cranberry beans
Monounsaturated Fat 0.04g 58.877g Macadamia
Polyunsaturated fat 0.199g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Macadamia
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
22%
Cranberry beans
43%
Macadamia
Minerals Daily Need Coverage Score
38%
Cranberry beans
122%
Macadamia

Comparison summary

Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 11.942g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.6)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.