Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Kidney bean vs Cranberry bean - Health impact and Nutrition Comparison

Compare
Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on April 20, 2022
Education: Haigazian Medical University
Kidney bean
vs
Cranberry bean

Summary

Cranberry beans are richer in zinc and magnesium, vitamins B1 and folate. Meanwhile, kidney beans are richer in copper, potassium, phosphorus, iron, calcium, and vitamins B3, B6, and K.

Kidney beans have additional health impacts provided by vitamin K, which lowers the risks of osteoporosis, cancer, and cardiovascular diseases.

Table of contents

  1. Introduction
    1. Nutritional content comparison
      1. Calories
        1. Carbs
          1. Glycemic index
            1. Fibers
              1. Proteins
                1. Fats
                  1. Minerals
                    1. Vitamins
                    2. Health impacts
                      1. References

                        Introduction

                        Cranberry beans and kidney beans belong to the beans family; however, a difference exists between them. This article will discuss the difference between these two beans on nutrition and health impacts.

                        Nutritional content comparison

                        In this comparison, we are considering 100g of raw beans in both cases.

                        Calories

                        Both beans have similar amounts of calories.

                        Carbs

                        Cranberry beans and kidney beans contain equal amounts of carbs. They are high in carbs.

                        Glycemic index

                        The glycemic index of kidney beans is lower. They are both classified as low glycemic index foods.

                        Fibers

                        Both beans are rich in fibers and they have similar amounts. Nearly 40% of the carbohydrate content of both beans is fibers.

                        Proteins

                        Kidney beans and cranberry beans are known to be rich in proteins. They have similar amounts of protein.

                        Fats

                        Both beans contain negligible amounts of fats.

                        Minerals

                        Cranberry beans are richer in zinc and magnesium. Kidney beans are richer in copper, potassium, phosphorus, iron, and calcium.

                        It is important to mention that the RDV% is satisfied for both beans for copper, phosphorus, potassium, magnesium, and iron.

                        In the diagram below, we can see the mineral distributions.

                        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
                        Kidney bean
                        Kidney bean
                        5
                        :
                        3
                        Cranberry bean
                        Cranberry bean
                        Contains more Calcium +12.6%
                        Contains more Iron +64%
                        Contains more Copper +20.7%
                        Contains more Magnesium +11.4%
                        Contains less Sodium -75%
                        Contains more Zinc +30.1%
                        Equal in Phosphorus - 372
                        Equal in Potassium - 1332
                        Kidney bean
                        Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
                        Cranberry bean
                        Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
                        Contains more Calcium +12.6%
                        Contains more Iron +64%
                        Contains more Copper +20.7%
                        Contains more Magnesium +11.4%
                        Contains less Sodium -75%
                        Contains more Zinc +30.1%
                        Equal in Phosphorus - 372
                        Equal in Potassium - 1332

                        Vitamins

                        Cranberry beans are richer in vitamins B1 and folate. Kidney beans are richer in vitamins B3, B6, and K.

                        They contain similar amounts of vitamins B2 and B5.

                        In the diagram below, we can see the vitamin distributions.

                        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
                        Kidney bean
                        Kidney bean
                        7
                        :
                        3
                        Cranberry bean
                        Cranberry bean
                        Contains more Vitamin C +∞%
                        Contains more Vitamin B3 +41.6%
                        Contains more Vitamin B6 +28.5%
                        Contains more Vitamin A +∞%
                        Contains more Vitamin B1 +41.2%
                        Contains more Folate +53.3%
                        Equal in Vitamin B2 - 0.213
                        Equal in Vitamin B5 - 0.748
                        Kidney bean
                        Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
                        Cranberry bean
                        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%
                        Contains more Vitamin C +∞%
                        Contains more Vitamin B3 +41.6%
                        Contains more Vitamin B6 +28.5%
                        Contains more Vitamin A +∞%
                        Contains more Vitamin B1 +41.2%
                        Contains more Folate +53.3%
                        Equal in Vitamin B2 - 0.213
                        Equal in Vitamin B5 - 0.748

                        Health impacts

                        Although numerous health benefits are shared between cranberry and kidney beans, the main difference in their nutritional content is the vitamin K content of kidney beans. In this section, we will be focusing on the different health impacts rather than the similar ones.

                        Kidney beans are richer in vitamin K, which provides several positive health impacts.

                        Kidney beans consumption is linked with lower risks of cancer development and cardiovascular diseases, specifically calcification of arteries. Kidney beans are also linked with decreased risks of osteoporosis. (1)

                        References

                        1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
                        Article author photo Jack Yacoubian
                        Education: Haigazian Medical University
                        Last updated: April 20, 2022

                        Infographic

                        Kidney bean vs Cranberry bean infographic
                        Infographic link

                        Macronutrient Comparison

                        Macronutrient breakdown side-by-side comparison
                        Kidney bean
                        Kidney bean
                        2
                        :
                        3
                        Cranberry bean
                        Cranberry bean
                        Contains more Other +16.1%
                        Contains more Fats +48.2%
                        Equal in Protein - 23.03
                        Equal in Carbs - 60.05
                        Equal in Water - 12.39
                        Kidney bean
                        24% 60% 12% 4%
                        Protein: 23.58 g
                        Fats: 0.83 g
                        Carbs: 60.01 g
                        Water: 11.75 g
                        Other: 3.83 g
                        Cranberry bean
                        23% 60% 12% 3%
                        Protein: 23.03 g
                        Fats: 1.23 g
                        Carbs: 60.05 g
                        Water: 12.39 g
                        Other: 3.3 g
                        Contains more Other +16.1%
                        Contains more Fats +48.2%
                        Equal in Protein - 23.03
                        Equal in Carbs - 60.05
                        Equal in Water - 12.39

                        Fat Type Comparison

                        Fat type breakdown side-by-side comparison
                        Kidney bean
                        Kidney bean
                        1
                        :
                        2
                        Cranberry bean
                        Cranberry bean
                        Contains less Saturated Fat -62%
                        Contains more Monounsaturated Fat +65.6%
                        Contains more Polyunsaturated fat +15.3%
                        Kidney bean
                        19% 10% 71%
                        Saturated Fat: 0.12 g
                        Monounsaturated Fat: 0.064 g
                        Polyunsaturated fat: 0.457 g
                        Cranberry bean
                        33% 11% 56%
                        Saturated Fat: 0.316 g
                        Monounsaturated Fat: 0.106 g
                        Polyunsaturated fat: 0.527 g
                        Contains less Saturated Fat -62%
                        Contains more Monounsaturated Fat +65.6%
                        Contains more Polyunsaturated fat +15.3%

                        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.
                        Kidney bean Cranberry bean
                        Lower in Saturated Fat ok
                        Lower in glycemic index ok
                        Lower in price ok
                        Rich in minerals ok
                        Rich in vitamins ok
                        Lower in Sugar ok
                        Lower in Sodium ok
                        Lower in Cholesterol Equal

                        All nutrients comparison - raw data values

                        Nutrient Kidney bean Cranberry bean Opinion
                        Net carbs 35.11g 35.35g Cranberry bean
                        Protein 23.58g 23.03g Kidney bean
                        Fats 0.83g 1.23g Cranberry bean
                        Carbs 60.01g 60.05g Cranberry bean
                        Calories 333kcal 335kcal Cranberry bean
                        Sugar 2.23g Cranberry bean
                        Fiber 24.9g 24.7g Kidney bean
                        Calcium 143mg 127mg Kidney bean
                        Iron 8.2mg 5mg Kidney bean
                        Magnesium 140mg 156mg Cranberry bean
                        Phosphorus 407mg 372mg Kidney bean
                        Potassium 1406mg 1332mg Kidney bean
                        Sodium 24mg 6mg Cranberry bean
                        Zinc 2.79mg 3.63mg Cranberry bean
                        Copper 0.958mg 0.794mg Kidney bean
                        Vitamin A 0IU 2IU Cranberry bean
                        Vitamin E 0.22mg Kidney bean
                        Vitamin C 4.5mg 0mg Kidney bean
                        Vitamin B1 0.529mg 0.747mg Cranberry bean
                        Vitamin B2 0.219mg 0.213mg Kidney bean
                        Vitamin B3 2.06mg 1.455mg Kidney bean
                        Vitamin B5 0.78mg 0.748mg Kidney bean
                        Vitamin B6 0.397mg 0.309mg Kidney bean
                        Folate 394µg 604µg Cranberry bean
                        Vitamin K 19µg Kidney bean
                        Tryptophan 0.279mg 0.273mg Kidney bean
                        Threonine 0.992mg 0.969mg Kidney bean
                        Isoleucine 1.041mg 1.017mg Kidney bean
                        Leucine 1.882mg 1.838mg Kidney bean
                        Lysine 1.618mg 1.58mg Kidney bean
                        Methionine 0.355mg 0.346mg Kidney bean
                        Phenylalanine 1.275mg 1.245mg Kidney bean
                        Valine 1.233mg 1.205mg Kidney bean
                        Histidine 0.656mg 0.641mg Kidney bean
                        Saturated Fat 0.12g 0.316g Kidney bean
                        Monounsaturated Fat 0.064g 0.106g Cranberry bean
                        Polyunsaturated fat 0.457g 0.527g Cranberry bean

                        Which food is preferable for your diet?

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

                        Vitamins & Minerals Daily Need Coverage Score

                        The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
                        Vitamins Daily Need Coverage Score
                        60%
                        Kidney bean
                        69%
                        Cranberry bean
                        Minerals Daily Need Coverage Score
                        143%
                        Kidney bean
                        122%
                        Cranberry bean

                        Comparison summary

                        Which food is lower in Saturated Fat?
                        Kidney bean
                        Kidney bean is lower in Saturated Fat (difference - 0.196g)
                        Which food is lower in glycemic index?
                        Kidney bean
                        Kidney bean is lower in glycemic index (difference - 13)
                        Which food is cheaper?
                        Kidney bean
                        Kidney bean is cheaper (difference - $1.2)
                        Which food is richer in minerals?
                        Kidney bean
                        Kidney bean is relatively richer in minerals
                        Which food is richer in vitamins?
                        Kidney bean
                        Kidney bean is relatively richer in vitamins
                        Which food is lower in Sugar?
                        Cranberry bean
                        Cranberry bean is lower in Sugar (difference - 2.23g)
                        Which food contains less Sodium?
                        Cranberry bean
                        Cranberry bean contains less Sodium (difference - 18mg)
                        Which food contains less Cholesterol?
                        ?
                        The foods are relatively equal in Cholesterol (0 mg)

                        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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
                        2. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.