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Kidney bean vs Cranberry bean - Health impact and Nutrition Comparison

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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.

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
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
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
:
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
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%
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

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
Starch g g
Fructose g g
Sugar 2.23g g 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 mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 19µg µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
69
Cranberry bean
Mineral Summary Score
143
Kidney bean
122
Cranberry bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
138%
Cranberry bean
Carbohydrates
60%
Kidney bean
60%
Cranberry bean
Fats
4%
Kidney bean
6%
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.