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Kidney beans raw vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between kidney beans raw and cranberries

  • Kidney beans raw is higher than cranberries in copper, iron, folate, fiber, phosphorus, vitamin B1, potassium, manganese, magnesium, and vitamin B6.
  • Kidney beans raw covers your daily copper needs 100% more than cranberries.
  • Kidney beans raw contains 394 times more folate than cranberries. While kidney beans raw contains 394µg of folate, cranberries contain only 1µg.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Cranberries, raw.

Infographic

Kidney beans raw vs Cranberries 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +2233.3%
Contains more CalciumCalcium +1687.5%
Contains more PotassiumPotassium +1657.5%
Contains more IronIron +3465.2%
Contains more CopperCopper +1610.7%
Contains more ZincZinc +3000%
Contains more PhosphorusPhosphorus +3600%
Contains more ManganeseManganese +282.4%
Contains more SeleniumSelenium +3100%
Contains less SodiumSodium -91.7%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +4308.3%
Contains more Vitamin B2Vitamin B2 +995%
Contains more Vitamin B3Vitamin B3 +1939.6%
Contains more Vitamin B5Vitamin B5 +164.4%
Contains more Vitamin B6Vitamin B6 +596.5%
Contains more Vitamin KVitamin K +280%
Contains more FolateFolate +39300%
Contains more Vitamin CVitamin C +211.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +5026.1%
Contains more FatsFats +538.5%
Contains more CarbsCarbs +401.3%
Contains more OtherOther +3091.7%
Contains more WaterWater +643.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +255.6%
Contains more Poly. FatPolyunsaturated fat +730.9%
Contains less Sat. FatSaturated fat -93.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Cranberries
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cranberries DV% diff.
Copper 0.958mg 0.056mg 100%
Iron 8.2mg 0.23mg 100%
Folate 394µg 1µg 98%
Fiber 24.9g 3.6g 85%
Phosphorus 407mg 11mg 57%
Protein 23.58g 0.46g 46%
Vitamin B1 0.529mg 0.012mg 43%
Potassium 1406mg 80mg 39%
Manganese 1.021mg 0.267mg 33%
Magnesium 140mg 6mg 32%
Vitamin B6 0.397mg 0.057mg 26%
Zinc 2.79mg 0.09mg 25%
Carbs 60.01g 11.97g 16%
Vitamin B2 0.219mg 0.02mg 15%
Calories 333kcal 46kcal 14%
Calcium 143mg 8mg 14%
Vitamin K 19µg 5µg 12%
Vitamin B3 2.06mg 0.101mg 12%
Vitamin C 4.5mg 14mg 11%
Vitamin B5 0.78mg 0.295mg 10%
Vitamin E 0.22mg 1.32mg 7%
Selenium 3.2µg 0.1µg 6%
Polyunsaturated fat 0.457g 0.055g 3%
Sodium 24mg 2mg 1%
Choline 5.5mg 1%
Saturated fat 0.12g 0.008g 1%
Fructose 0.67g 1%
Fats 0.83g 0.13g 1%
Net carbs 35.11g 8.37g N/A
Sugar 2.23g 4.27g N/A
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.064g 0.018g 0%
Tryptophan 0.279mg 0.003mg 0%
Threonine 0.992mg 0.028mg 0%
Isoleucine 1.041mg 0.033mg 0%
Leucine 1.882mg 0.053mg 0%
Lysine 1.618mg 0.039mg 0%
Methionine 0.355mg 0.003mg 0%
Phenylalanine 1.275mg 0.036mg 0%
Valine 1.233mg 0.045mg 0%
Histidine 0.656mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
56%
Kidney beans raw
10%
Cranberries
Minerals Daily Need Coverage Score
130%
Kidney beans raw
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 2.04g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.112g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $1.2)
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

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.