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.
Macadamia has a lower glycemic index (10) than cranberry beans (35).

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

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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.

Cranberry beans

Macadamia

Contains less SodiumSodium

-80%

Contains more MagnesiumMagnesium	+160%
Contains more CalciumCalcium	+70%
Contains more IronIron	+76.6%
Contains more CopperCopper	+227.3%
Contains more ZincZinc	+14%
Contains more PhosphorusPhosphorus	+39.3%
Contains more ManganeseManganese	+1016.5%
Contains more SeleniumSelenium	+176.9%

~equal in Potassium ~368mg

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.

Cranberry beans

Macadamia

Contains more FolateFolate

+1781.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+469%
Contains more Vitamin B2Vitamin B2	+134.8%
Contains more Vitamin B3Vitamin B3	+380.2%
Contains more Vitamin B5Vitamin B5	+215.8%
Contains more Vitamin B6Vitamin B6	+239.5%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.37mg	4.131mg	164%
Monounsaturated fat	0.04g	58.877g	147%
Fats	0.46g	75.77g	116%
Vitamin B1	0.21mg	1.195mg	82%
Copper	0.231mg	0.756mg	58%
Saturated fat	0.119g	12.061g	54%
Folate	207µg	11µg	49%
Calories	136kcal	718kcal	29%
Iron	2.09mg	3.69mg	20%
Magnesium	50mg	130mg	19%
Vitamin B6	0.081mg	0.275mg	15%
Vitamin B3	0.515mg	2.473mg	12%
Vitamin B5	0.24mg	0.758mg	10%
Polyunsaturated fat	0.199g	1.502g	9%
Phosphorus	135mg	188mg	8%
Vitamin B2	0.069mg	0.162mg	7%
Selenium	1.3µg	3.6µg	4%
Vitamin E		0.54mg	4%
Carbs	24.46g	13.82g	4%
Calcium	50mg	85mg	4%
Protein	9.34g	7.91g	3%
Potassium	387mg	368mg	1%
Vitamin C	0mg	1.2mg	1%
Zinc	1.14mg	1.3mg	1%
Net carbs	15.86g	5.22g	N/A
Sugar		4.57g	N/A
Fiber	8.6g	8.6g	0%
Starch		1.05g	0%
Sodium	1mg	5mg	0%
Tryptophan	0.111mg	0.067mg	0%
Threonine	0.393mg	0.37mg	0%
Isoleucine	0.412mg	0.314mg	0%
Leucine	0.746mg	0.602mg	0%
Lysine	0.641mg	0.018mg	0%
Methionine	0.14mg	0.023mg	0%
Phenylalanine	0.505mg	0.665mg	0%
Valine	0.489mg	0.363mg	0%
Histidine	0.26mg	0.195mg	0%
Fructose		0.07g	0%