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  6. Chestnut vs. Cranberry bean raw

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

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Significant differences between chestnut and cranberry bean raw

  • Chestnut has more vitamin C; however, cranberry bean raw is richer in folate, vitamin B1, iron, phosphorus, copper, zinc, magnesium, potassium, and vitamin B5.
  • Cranberry bean raw covers your daily folate needs 142% more than chestnut.
  • Chestnut has a higher glycemic index. The glycemic index of chestnut is 54, while the glycemic index of cranberry bean raw is 35.

Specific food types used in this comparison are Nuts, chestnuts, european, boiled, and steamed and Beans, cranberry (roman), mature seeds, raw.

Infographic

Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 +188.9%
Contains more CalciumCalcium +176.1%
Contains more PotassiumPotassium +86.3%
Contains more IronIron +189%
Contains more CopperCopper +68.2%
Contains more ZincZinc +1352%
Contains more PhosphorusPhosphorus +275.8%
Contains less SodiumSodium -77.8%
~equal in Manganese ~0.92mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +404.7%
Contains more Vitamin B2Vitamin B2 +104.8%
Contains more Vitamin B3Vitamin B3 +99%
Contains more Vitamin B5Vitamin B5 +136.7%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more FolateFolate +1489.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chestnut Cranberry bean raw DV% diff.
Folate 38µg 604µg 142%
Fiber 24.7g 99%
Vitamin B1 0.148mg 0.747mg 50%
Protein 2g 23.03g 42%
Iron 1.73mg 5mg 41%
Phosphorus 99mg 372mg 39%
Copper 0.472mg 0.794mg 36%
Zinc 0.25mg 3.63mg 31%
Vitamin C 26.7mg 0mg 30%
Magnesium 54mg 156mg 24%
Selenium 12.7µg 23%
Potassium 715mg 1332mg 18%
Carbs 27.76g 60.05g 11%
Calories 131kcal 335kcal 10%
Vitamin B5 0.316mg 0.748mg 9%
Calcium 46mg 127mg 8%
Vitamin B2 0.104mg 0.213mg 8%
Vitamin B6 0.233mg 0.309mg 6%
Vitamin B3 0.731mg 1.455mg 5%
Manganese 0.854mg 0.92mg 3%
Sodium 27mg 6mg 1%
Monounsaturated fat 0.476g 0.106g 1%
Fats 1.38g 1.23g 0%
Net carbs 27.76g 35.35g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.26g 0.316g 0%
Polyunsaturated fat 0.545g 0.527g 0%
Tryptophan 0.022mg 0.273mg 0%
Threonine 0.071mg 0.969mg 0%
Isoleucine 0.079mg 1.017mg 0%
Leucine 0.118mg 1.838mg 0%
Lysine 0.118mg 1.58mg 0%
Methionine 0.047mg 0.346mg 0%
Phenylalanine 0.084mg 1.245mg 0%
Valine 0.112mg 1.205mg 0%
Histidine 0.055mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 FatsFats +12.2%
Contains more WaterWater +450%
Contains more ProteinProtein +1051.5%
Contains more CarbsCarbs +116.3%
Contains more OtherOther +364.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 -17.7%
Contains more Mono. FatMonounsaturated fat +349.1%
~equal in Polyunsaturated fat ~0.527g

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.