Kidney beans vs. Cranberry beans — Health Impact and Nutrition 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

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.

Kidney beans

1

Cranberry beans

4

Contains more ManganeseManganese

+16.2%

Contains more MagnesiumMagnesium	+19%
Contains more CalciumCalcium	+42.9%
Contains more ZincZinc	+14%
Contains more SeleniumSelenium	+18.2%

~equal in Potassium ~387mg

~equal in Iron ~2.09mg

~equal in Copper ~0.231mg

~equal in Phosphorus ~135mg

~equal in Sodium ~1mg

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

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.

Kidney beans

6

Cranberry beans

3

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%

~equal in Vitamin A ~0IU

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.24mg

~equal in Vitamin B12 ~0µg