Kidney beans vs. Cranberry beans — Health Impact and Nutrition Comparison


Summary
Cranberry beans are richer in fiber, magnesium, and folate. Meanwhile, kidney beans are richer in potassium, calcium, vitamin K, and vitamin B6.
Cranberry beans also provide more calories and protein than kidney beans.
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
In this comparison, we are considering 100g of raw beans in both cases.
Macronutrient Comparison
Calories
Cranberry beans provide more calories than kidney beans.
Carbs
Cranberry beans and kidney beans contain almost equal amounts of carbs.
Glycemic index
The glycemic index of kidney beans is lower.
The glycemic index of cranberry beans is equal to 35, while the GI of kidney beans is equal to 22.
Acidity
Kidney beans and cranberry beans have a similar pH value falling in the range of 5 to 6.
Both beans have slightly alkaline PRAL values. Cranberry beans have a PRAL value equal to -0.5, while kidney beans have -0.7. This shows that both beans are considerably acid-producing in the body.
Fibers
Cranberry beans provide more fiber. They have 8.6g of fiber per 100g, while kidney beans have 6.4g.
Nearly 40% of the carbohydrate content of both beans is fiber.
Proteins
Cranberry beans are higher in protein. They have 9.34g, whereas kidney beans have 8.67g of protein per 100g.
Fats
Both beans contain negligible amounts of fats.
Minerals
Cranberry beans are richer in calcium and magnesium. Kidney beans are richer in potassium and phosphorus.
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
Contains more ManganeseManganese | +16.2% |
Contains more MagnesiumMagnesium | +19% |
Contains more CalciumCalcium | +42.9% |
Contains more ZincZinc | +14% |
Contains more SeleniumSelenium | +18.2% |
Vitamins
Cranberry beans are richer in folate. Kidney beans are richer in vitamin B6, and K.
In the diagram below, we can see the vitamin distributions.
Vitamin Comparison
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin EVitamin E | +∞% |
Contains more Vitamin B3Vitamin B3 | +12.2% |
Contains more Vitamin B6Vitamin B6 | +48.1% |
Contains more Vitamin KVitamin K | +∞% |
Contains more CholineCholine | +∞% |
Contains more Vitamin B1Vitamin B1 | +31.3% |
Contains more Vitamin B2Vitamin B2 | +19% |
Contains more FolateFolate | +59.2% |
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 bean consumption is linked with lower risks of cancer development and cardiovascular diseases, specifically the calcification of arteries. Kidney beans are also linked with decreased risks of osteoporosis. (1)
Infographic

Fat Type Comparison
Contains less Sat. FatSaturated fat | -38.7% |
Contains more Poly. FatPolyunsaturated fat | +39.7% |
Comparison summary table
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Lower in Saturated fat |
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Lower in Glycemic Index |
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Lower in price |
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Lower in Sugar |
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Lower in Cholesterol | Equal | ||
Lower in Sodium | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Folate | 130µg | 207µg | 19% |
Fiber | 6.4g | 8.6g | 9% |
Vitamin K | 8.4µg | 7% | |
Choline | 30.5mg | 6% | |
Vitamin B1 | 0.16mg | 0.21mg | 4% |
Vitamin B6 | 0.12mg | 0.081mg | 3% |
Manganese | 0.43mg | 0.37mg | 3% |
Calcium | 35mg | 50mg | 2% |
Magnesium | 42mg | 50mg | 2% |
Copper | 0.216mg | 0.231mg | 2% |
Iron | 2.22mg | 2.09mg | 2% |
Potassium | 405mg | 387mg | 1% |
Protein | 8.67g | 9.34g | 1% |
Carbs | 22.8g | 24.46g | 1% |
Zinc | 1mg | 1.14mg | 1% |
Vitamin C | 1.2mg | 0mg | 1% |
Polyunsaturated fat | 0.278g | 0.199g | 1% |
Vitamin B2 | 0.058mg | 0.069mg | 1% |
Calories | 127kcal | 136kcal | 0% |
Fats | 0.5g | 0.46g | 0% |
Net carbs | 16.4g | 15.86g | N/A |
Sugar | 0.32g | N/A | |
Phosphorus | 138mg | 135mg | 0% |
Sodium | 1mg | 1mg | 0% |
Vitamin E | 0.03mg | 0% | |
Selenium | 1.1µg | 1.3µg | 0% |
Vitamin B3 | 0.578mg | 0.515mg | 0% |
Vitamin B5 | 0.22mg | 0.24mg | 0% |
Saturated fat | 0.073g | 0.119g | 0% |
Monounsaturated fat | 0.039g | 0.04g | 0% |
Tryptophan | 0.104mg | 0.111mg | 0% |
Threonine | 0.319mg | 0.393mg | 0% |
Isoleucine | 0.41mg | 0.412mg | 0% |
Leucine | 0.736mg | 0.746mg | 0% |
Lysine | 0.607mg | 0.641mg | 0% |
Methionine | 0.113mg | 0.14mg | 0% |
Phenylalanine | 0.511mg | 0.505mg | 0% |
Valine | 0.5mg | 0.489mg | 0% |
Histidine | 0.238mg | 0.26mg | 0% |
Which food is preferable for your diet?


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Low Calories diet |
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Low Fats diet |
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Low Carbs diet |
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Low Glycemic Index diet |
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