Cranberry beans vs. White beans — In-Depth Nutrition Comparison
Compare
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.
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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
| Contains more FatsFats | +31.4% |
| Contains more OtherOther | +60.6% |
~equal in
Protein
~9.73g
~equal in
Carbs
~25.09g
~equal in
Water
~63.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
| Contains more Mono. FatMonounsaturated fat | +29% |
| Contains more Poly. FatPolyunsaturated fat | +30.9% |
| Contains less Sat. FatSaturated fat | -23.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
20%
14%
Minerals Daily Need Coverage Score
38%
53%
Comparison summary
Which food is lower in Saturated fat?
White beans is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 35)
Which food is cheaper?
White beans is cheaper (difference - $2.4)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 5mg)
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.