Kidney bean vs Cranberry bean - Health impact and Nutrition Comparison
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
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.
Both beans have similar amounts of calories.
Cranberry beans and kidney beans contain equal amounts of carbs. They are high in carbs.
The glycemic index of kidney beans is lower. They are both classified as low glycemic index foods.
Both beans are rich in fibers and they have similar amounts. Nearly 40% of the carbohydrate content of both beans is fibers.
Kidney beans and cranberry beans are known to be rich in proteins. They have similar amounts of protein.
Both beans contain negligible amounts of fats.
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.
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.
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)
Comparison summary table
|Lower in Saturated Fat|
|Lower in glycemic index|
|Lower in price|
|Rich in minerals|
|Rich in vitamins|
|Lower in Sugar|
|Lower in Sodium|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|