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Navy bean raw vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between navy bean raw and cranberry bean raw

  • Navy bean raw is higher in vitamin C, yet cranberry bean raw is higher in folate, copper, phosphorus, iron, potassium, vitamin B1, zinc, manganese, and selenium.
  • Cranberry bean raw covers your daily folate needs 118% more than navy bean raw.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Navy bean raw vs Cranberry bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +746.7%
Contains more PotassiumPotassium +333.9%
Contains more IronIron +159.1%
Contains more CopperCopper +123%
Contains more ZincZinc +307.9%
Contains more PhosphorusPhosphorus +272%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +125.5%
Contains more SeleniumSelenium +2016.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +91.5%
Contains more Vitamin B3Vitamin B3 +19.3%
Contains more Vitamin B6Vitamin B6 +61.8%
Contains more FolateFolate +357.6%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +538.8%
Contains more ProteinProtein +274.5%
Contains more FatsFats +75.7%
Contains more CarbsCarbs +360.2%
Contains more OtherOther +247.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +103.8%
Contains more Poly. FatPolyunsaturated fat +29.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Cranberry bean raw DV% diff.
Folate 132µg 604µg 118%
Fiber 24.7g 99%
Copper 0.356mg 0.794mg 49%
Phosphorus 100mg 372mg 39%
Iron 1.93mg 5mg 38%
Protein 6.15g 23.03g 34%
Vitamin B1 0.39mg 0.747mg 30%
Potassium 307mg 1332mg 30%
Zinc 0.89mg 3.63mg 25%
Selenium 0.6µg 12.7µg 22%
Manganese 0.408mg 0.92mg 22%
Vitamin C 18.8mg 0mg 21%
Carbs 13.05g 60.05g 16%
Calories 67kcal 335kcal 13%
Magnesium 101mg 156mg 13%
Calcium 15mg 127mg 11%
Vitamin B6 0.191mg 0.309mg 9%
Vitamin B5 0.825mg 0.748mg 2%
Polyunsaturated fat 0.407g 0.527g 1%
Vitamin B3 1.22mg 1.455mg 1%
Fats 0.7g 1.23g 1%
Saturated fat 0.085g 0.316g 1%
Net carbs 13.05g 35.35g N/A
Sodium 13mg 6mg 0%
Vitamin B2 0.215mg 0.213mg 0%
Monounsaturated fat 0.052g 0.106g 0%
Tryptophan 0.064mg 0.273mg 0%
Threonine 0.258mg 0.969mg 0%
Isoleucine 0.273mg 1.017mg 0%
Leucine 0.442mg 1.838mg 0%
Lysine 0.35mg 1.58mg 0%
Methionine 0.064mg 0.346mg 0%
Phenylalanine 0.31mg 1.245mg 0%
Valine 0.316mg 1.205mg 0%
Histidine 0.172mg 0.641mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Cranberry bean raw
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
33%
Navy bean raw
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
42%
Navy bean raw
117%
Cranberry bean raw

Comparison summary

Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.231g)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $1.1)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Cranberry bean raw - 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.