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  6. Cranberry beans vs. Yardlong beans

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

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Significant differences between cranberry beans and yardlong beans

  • Cranberry beans is richer in folate, copper, iron, phosphorus, vitamin B1, manganese, and zinc, while yardlong beans is higher in vitamin C and vitamin A.
  • Cranberry beans covers your daily folate needs 41% more than yardlong beans.
  • Cranberry beans has 5 times more copper than yardlong beans. Cranberry beans has 0.231mg of copper, while yardlong beans has 0.047mg.
  • Yardlong beans has a higher glycemic index (86) than cranberry beans (35).

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

Infographic

Cranberry beans vs Yardlong beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +13.6%
Contains more PotassiumPotassium +33.4%
Contains more IronIron +113.3%
Contains more CopperCopper +391.5%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +136.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +84.1%
Contains more SeleniumSelenium +15.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin B1Vitamin B1 +147.1%
Contains more Vitamin B5Vitamin B5 +370.6%
Contains more Vitamin B6Vitamin B6 +237.5%
Contains more FolateFolate +360%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +43.5%
Contains more Vitamin B3Vitamin B3 +22.3%
~equal in Vitamin E ~mg
~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 Cranberry beans Yardlong beans DV% diff.
Folate 207µg 45µg 41%
Fiber 8.6g 34%
Copper 0.231mg 0.047mg 20%
Vitamin C 0mg 16.2mg 18%
Protein 9.34g 2.53g 14%
Iron 2.09mg 0.98mg 14%
Phosphorus 135mg 57mg 11%
Vitamin B1 0.21mg 0.085mg 10%
Manganese 0.37mg 0.201mg 7%
Zinc 1.14mg 0.36mg 7%
Carbs 24.46g 9.18g 5%
Vitamin B6 0.081mg 0.024mg 4%
Vitamin B5 0.24mg 0.051mg 4%
Calories 136kcal 47kcal 4%
Potassium 387mg 290mg 3%
Vitamin A 23µg 3%
Vitamin B2 0.069mg 0.099mg 2%
Magnesium 50mg 42mg 2%
Polyunsaturated fat 0.199g 0.042g 1%
Calcium 50mg 44mg 1%
Vitamin B3 0.515mg 0.63mg 1%
Fats 0.46g 0.1g 1%
Net carbs 15.86g 9.18g N/A
Sodium 1mg 4mg 0%
Selenium 1.3µg 1.5µg 0%
Saturated fat 0.119g 0.026g 0%
Monounsaturated fat 0.04g 0.009g 0%
Tryptophan 0.111mg 0.029mg 0%
Threonine 0.393mg 0.094mg 0%
Isoleucine 0.412mg 0.135mg 0%
Leucine 0.746mg 0.18mg 0%
Lysine 0.641mg 0.166mg 0%
Methionine 0.14mg 0.036mg 0%
Phenylalanine 0.505mg 0.139mg 0%
Valine 0.489mg 0.146mg 0%
Histidine 0.26mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +269.2%
Contains more FatsFats +360%
Contains more CarbsCarbs +166.4%
Contains more OtherOther +51.4%
Contains more WaterWater +35.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +344.4%
Contains more Poly. FatPolyunsaturated fat +373.8%
Contains less Sat. FatSaturated fat -78.2%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.