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

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Significant differences between cranberry beans and white beans

Cranberry beans is richer in folate, fiber, and vitamin B1, while white beans is higher in iron, manganese, copper, and potassium.
Cranberry beans covers your daily folate needs 32% more than white beans.
Cranberry beans has 2 times more vitamin B1 than white beans. Cranberry beans has 0.21mg of vitamin B1, while white beans has 0.118mg.

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

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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

White beans

Contains more PhosphorusPhosphorus	+19.5%
Contains less SodiumSodium	-83.3%

Contains more MagnesiumMagnesium	+26%
Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+45%
Contains more IronIron	+77%
Contains more CopperCopper	+24.2%
Contains more ZincZinc	+21.1%
Contains more ManganeseManganese	+71.9%

~equal in Selenium ~1.3µg

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

White beans

Contains more Vitamin B1Vitamin B1	+78%
Contains more Vitamin B2Vitamin B2	+50%
Contains more Vitamin B3Vitamin B3	+267.9%
Contains more FolateFolate	+155.6%

Contains more Vitamin B6Vitamin B6

+14.8%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.229mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	207µg	81µg	32%
Iron	2.09mg	3.7mg	20%
Manganese	0.37mg	0.636mg	12%
Fiber	8.6g	6.3g	9%
Vitamin B1	0.21mg	0.118mg	8%
Choline		35.1mg	6%
Copper	0.231mg	0.287mg	6%
Vitamin E		0.94mg	6%
Potassium	387mg	561mg	5%
Calcium	50mg	90mg	4%
Vitamin K		3.5µg	3%
Magnesium	50mg	63mg	3%
Phosphorus	135mg	113mg	3%
Vitamin B2	0.069mg	0.046mg	2%
Zinc	1.14mg	1.38mg	2%
Vitamin B3	0.515mg	0.14mg	2%
Vitamin B6	0.081mg	0.093mg	1%
Protein	9.34g	9.73g	1%
Calories	136kcal	139kcal	0%
Fats	0.46g	0.35g	0%
Carbs	24.46g	25.09g	0%
Net carbs	15.86g	18.79g	N/A
Sugar		0.34g	N/A
Sodium	1mg	6mg	0%
Selenium	1.3µg	1.3µg	0%
Vitamin B5	0.24mg	0.229mg	0%
Saturated fat	0.119g	0.091g	0%
Monounsaturated fat	0.04g	0.031g	0%
Polyunsaturated fat	0.199g	0.152g	0%
Tryptophan	0.111mg	0.115mg	0%
Threonine	0.393mg	0.409mg	0%
Isoleucine	0.412mg	0.429mg	0%
Leucine	0.746mg	0.776mg	0%
Lysine	0.641mg	0.668mg	0%
Methionine	0.14mg	0.146mg	0%
Phenylalanine	0.505mg	0.526mg	0%
Valine	0.489mg	0.509mg	0%
Histidine	0.26mg	0.271mg	0%