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Cumin vs. Cranberry beans — In-Depth Nutrition Comparison

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The main differences between Cumin and Cranberry beans

  • Cumin has more Iron, Manganese, Calcium, Magnesium, Copper, Phosphorus, Potassium, Vitamin B1, and Zinc, however, Cranberry beans has more Folate.
  • Daily need coverage for Iron from Cumin is 803% higher.
  • Cranberry beans has 19 times less Calcium than Cumin. Cumin has 931mg of Calcium, while Cranberry beans has 50mg.

Food types used in this article are Spices, cumin seed and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Cumin vs Cranberry beans 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 +1762%
Contains more Iron +3075.1%
Contains more Magnesium +632%
Contains more Phosphorus +269.6%
Contains more Potassium +362%
Contains more Zinc +321.1%
Contains more Copper +275.3%
Contains more Manganese +800.8%
Contains more Selenium +300%
Contains less Sodium -99.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +1762%
Contains more Iron +3075.1%
Contains more Magnesium +632%
Contains more Phosphorus +269.6%
Contains more Potassium +362%
Contains more Zinc +321.1%
Contains more Copper +275.3%
Contains more Manganese +800.8%
Contains more Selenium +300%
Contains less Sodium -99.4%

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.
Cumin
8
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +199%
Contains more Vitamin B2 +373.9%
Contains more Vitamin B3 +789.1%
Contains more Vitamin B6 +437%
Contains more Folate +1970%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +199%
Contains more Vitamin B2 +373.9%
Contains more Vitamin B3 +789.1%
Contains more Vitamin B6 +437%
Contains more Folate +1970%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +90.7%
Contains more Fats +4741.3%
Contains more Carbs +80.9%
Contains more Other +599.1%
Contains more Water +702.1%
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +90.7%
Contains more Fats +4741.3%
Contains more Carbs +80.9%
Contains more Other +599.1%
Contains more Water +702.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +35000%
Contains more Polyunsaturated fat +1547.7%
Contains less Saturated Fat -92.2%
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +35000%
Contains more Polyunsaturated fat +1547.7%
Contains less Saturated Fat -92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cumin Cranberry beans Opinion
Net carbs 33.74g 15.86g Cumin
Protein 17.81g 9.34g Cumin
Fats 22.27g 0.46g Cumin
Carbs 44.24g 24.46g Cumin
Calories 375kcal 136kcal Cumin
Sugar 2.25g Cranberry beans
Fiber 10.5g 8.6g Cumin
Calcium 931mg 50mg Cumin
Iron 66.36mg 2.09mg Cumin
Magnesium 366mg 50mg Cumin
Phosphorus 499mg 135mg Cumin
Potassium 1788mg 387mg Cumin
Sodium 168mg 1mg Cranberry beans
Zinc 4.8mg 1.14mg Cumin
Copper 0.867mg 0.231mg Cumin
Manganese 3.333mg 0.37mg Cumin
Selenium 5.2µg 1.3µg Cumin
Vitamin A 1270IU 0IU Cumin
Vitamin A RAE 64µg Cumin
Vitamin E 3.33mg Cumin
Vitamin C 7.7mg 0mg Cumin
Vitamin B1 0.628mg 0.21mg Cumin
Vitamin B2 0.327mg 0.069mg Cumin
Vitamin B3 4.579mg 0.515mg Cumin
Vitamin B5 0.24mg Cranberry beans
Vitamin B6 0.435mg 0.081mg Cumin
Folate 10µg 207µg Cranberry beans
Vitamin K 5.4µg Cumin
Tryptophan 0.111mg Cranberry beans
Threonine 0.393mg Cranberry beans
Isoleucine 0.412mg Cranberry beans
Leucine 0.746mg Cranberry beans
Lysine 0.641mg Cranberry beans
Methionine 0.14mg Cranberry beans
Phenylalanine 0.505mg Cranberry beans
Valine 0.489mg Cranberry beans
Histidine 0.26mg Cranberry beans
Saturated Fat 1.535g 0.119g Cranberry beans
Monounsaturated Fat 14.04g 0.04g Cumin
Polyunsaturated fat 3.279g 0.199g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
51%
Cumin
22%
Cranberry beans
Minerals Daily Need Coverage Score
431%
Cumin
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 167mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.416g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.