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Cranberry bean vs Seed - In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean and Seed

  • Cranberry bean is higher in Folate, and Potassium, yet Seed is higher in Manganese, Selenium, Phosphorus, Calcium, Vitamin B3, Magnesium, Fiber, and Iron.
  • Cranberry bean covers your daily Folate needs 139% more than Seed.
  • Cranberry bean contains 3 times more Potassium than Seed. While Cranberry bean contains 1332mg of Potassium, Seed contains only 407mg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Cranberry bean vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +227.3%
Contains less Sodium -62.5%
Contains more Calcium +396.9%
Contains more Iron +54.4%
Contains more Magnesium +114.7%
Contains more Phosphorus +131.2%
Contains more Zinc +26.2%
Contains more Copper +16.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Potassium +227.3%
Contains less Sodium -62.5%
Contains more Calcium +396.9%
Contains more Iron +54.4%
Contains more Magnesium +114.7%
Contains more Phosphorus +131.2%
Contains more Zinc +26.2%
Contains more Copper +16.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Seed
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +25.3%
Contains more Folate +1132.7%
Contains more Vitamin A +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +506.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +25.3%
Contains more Folate +1132.7%
Contains more Vitamin A +2600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +506.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Seed
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Seed Opinion
Net carbs 35.35g 7.72g Cranberry bean
Protein 23.03g 16.54g Cranberry bean
Fats 1.23g 30.74g Seed
Carbs 60.05g 42.12g Cranberry bean
Calories 335kcal 486kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber 24.7g 34.4g Seed
Calcium 127mg 631mg Seed
Iron 5mg 7.72mg Seed
Magnesium 156mg 335mg Seed
Phosphorus 372mg 860mg Seed
Potassium 1332mg 407mg Cranberry bean
Sodium 6mg 16mg Cranberry bean
Zinc 3.63mg 4.58mg Seed
Copper 0.794mg 0.924mg Seed
Vitamin A 2IU 54IU Seed
Vitamin E mg 0.5mg Seed
Vitamin D 0IU IU Cranberry bean
Vitamin D 0µg µg Cranberry bean
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.747mg 0.62mg Cranberry bean
Vitamin B2 0.213mg 0.17mg Cranberry bean
Vitamin B3 1.455mg 8.83mg Seed
Vitamin B5 0.748mg mg Cranberry bean
Vitamin B6 0.309mg mg Cranberry bean
Folate 604µg 49µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.273mg 0.436mg Seed
Threonine 0.969mg 0.709mg Cranberry bean
Isoleucine 1.017mg 0.801mg Cranberry bean
Leucine 1.838mg 1.371mg Cranberry bean
Lysine 1.58mg 0.97mg Cranberry bean
Methionine 0.346mg 0.588mg Seed
Phenylalanine 1.245mg 1.016mg Cranberry bean
Valine 1.205mg 0.95mg Cranberry bean
Histidine 0.641mg 0.531mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Cranberry bean
Saturated Fat 0.316g 3.33g Cranberry bean
Monounsaturated Fat 0.106g 2.309g Seed
Polyunsaturated fat 0.527g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
35
Seed
Mineral Summary Score
122
Cranberry bean
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
99%
Seed
Carbohydrates
60%
Cranberry bean
42%
Seed
Fats
6%
Cranberry bean
142%
Seed

Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 3.014g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.