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Black pepper vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are Black pepper and Cranberry bean raw different?

  • Black pepper is higher in Manganese, Copper, Iron, Calcium, and Vitamin B5, however, Cranberry bean raw is richer in Folate, Vitamin B1, Phosphorus, Zinc, and Selenium.
  • Daily need coverage for Manganese from Black pepper is 514% higher.
  • Black pepper contains 3 times more Calcium than Cranberry bean raw. While Black pepper contains 443mg of Calcium, Cranberry bean raw contains only 127mg.

Spices, pepper, black and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Black pepper 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.
Contains more Calcium +248.8%
Contains more Iron +94.2%
Contains more Copper +67.5%
Contains more Manganese +1286.2%
Contains more Phosphorus +135.4%
Contains less Sodium -70%
Contains more Zinc +205%
Contains more Selenium +159.2%
Equal in Magnesium - 156
Equal in Potassium - 1332
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Calcium +248.8%
Contains more Iron +94.2%
Contains more Copper +67.5%
Contains more Manganese +1286.2%
Contains more Phosphorus +135.4%
Contains less Sodium -70%
Contains more Zinc +205%
Contains more Selenium +159.2%
Equal in Magnesium - 156
Equal in Potassium - 1332

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.
:
Contains more Vitamin A +27250%
Contains more Vitamin B5 +87%
Contains more Vitamin B1 +591.7%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B3 +27.3%
Contains more Folate +3452.9%
Equal in Vitamin B6 - 0.309
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 7% 410%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Contains more Vitamin A +27250%
Contains more Vitamin B5 +87%
Contains more Vitamin B1 +591.7%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B3 +27.3%
Contains more Folate +3452.9%
Equal in Vitamin B6 - 0.309

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +165%
Contains more Other +201.2%
Contains more Protein +121.7%
Equal in Carbs - 60.05
Equal in Water - 12.39
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 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 Fats +165%
Contains more Other +201.2%
Contains more Protein +121.7%
Equal in Carbs - 60.05
Equal in Water - 12.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +597.2%
Contains more Polyunsaturated fat +89.4%
Contains less Saturated Fat -77.3%
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +597.2%
Contains more Polyunsaturated fat +89.4%
Contains less Saturated Fat -77.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Cranberry bean raw Opinion
Net carbs 38.65g 35.35g Black pepper
Protein 10.39g 23.03g Cranberry bean raw
Fats 3.26g 1.23g Black pepper
Carbs 63.95g 60.05g Black pepper
Calories 251kcal 335kcal Cranberry bean raw
Fructose 0.23g Black pepper
Sugar 0.64g Cranberry bean raw
Fiber 25.3g 24.7g Black pepper
Calcium 443mg 127mg Black pepper
Iron 9.71mg 5mg Black pepper
Magnesium 171mg 156mg Black pepper
Phosphorus 158mg 372mg Cranberry bean raw
Potassium 1329mg 1332mg Cranberry bean raw
Sodium 20mg 6mg Cranberry bean raw
Zinc 1.19mg 3.63mg Cranberry bean raw
Copper 1.33mg 0.794mg Black pepper
Manganese 12.753mg 0.92mg Black pepper
Selenium 4.9µg 12.7µg Cranberry bean raw
Vitamin A 547IU 2IU Black pepper
Vitamin A RAE 27µg 0µg Black pepper
Vitamin E 1.04mg Black pepper
Vitamin B1 0.108mg 0.747mg Cranberry bean raw
Vitamin B2 0.18mg 0.213mg Cranberry bean raw
Vitamin B3 1.143mg 1.455mg Cranberry bean raw
Vitamin B5 1.399mg 0.748mg Black pepper
Vitamin B6 0.291mg 0.309mg Cranberry bean raw
Folate 17µg 604µg Cranberry bean raw
Choline 11.3mg Black pepper
Vitamin K 163.7µg Black pepper
Tryptophan 0.058mg 0.273mg Cranberry bean raw
Threonine 0.244mg 0.969mg Cranberry bean raw
Isoleucine 0.366mg 1.017mg Cranberry bean raw
Leucine 1.014mg 1.838mg Cranberry bean raw
Lysine 0.244mg 1.58mg Cranberry bean raw
Methionine 0.096mg 0.346mg Cranberry bean raw
Phenylalanine 0.446mg 1.245mg Cranberry bean raw
Valine 0.547mg 1.205mg Cranberry bean raw
Histidine 0.159mg 0.641mg Cranberry bean raw
Saturated Fat 1.392g 0.316g Cranberry bean raw
Monounsaturated Fat 0.739g 0.106g Black pepper
Polyunsaturated fat 0.998g 0.527g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Black pepper
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
297%
Black pepper
117%
Cranberry bean raw

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.076g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.