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Lupin Bean vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the differences between Lupin Bean and Cranberry beans?

  • Lupin Bean is higher in Manganese, and Monounsaturated Fat, yet Cranberry beans is higher in Folate, Fiber, Iron, Vitamin B1, and Vitamin B6.
  • Cranberry beans's daily need coverage for Folate is 37% more.
  • Lupin Bean has 30 times more Monounsaturated Fat than Cranberry beans. While Lupin Bean has 1.18g of Monounsaturated Fat, Cranberry beans has only 0.04g.

We used Lupins, mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Lupin Bean 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 Zinc +21.1%
Contains more Manganese +82.7%
Contains more Selenium +100%
Contains more Iron +74.2%
Contains more Potassium +58%
Contains less Sodium -75%
Equal in Calcium - 50
Equal in Magnesium - 50
Equal in Phosphorus - 135
Equal in Copper - 0.231
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Zinc +21.1%
Contains more Manganese +82.7%
Contains more Selenium +100%
Contains more Iron +74.2%
Contains more Potassium +58%
Contains less Sodium -75%
Equal in Calcium - 50
Equal in Magnesium - 50
Equal in Phosphorus - 135
Equal in Copper - 0.231

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 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B2 +30.2%
Contains more Vitamin B5 +27.7%
Contains more Vitamin B6 +800%
Contains more Folate +250.8%
Equal in Vitamin B3 - 0.515
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
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 +56.7%
Contains more Vitamin B2 +30.2%
Contains more Vitamin B5 +27.7%
Contains more Vitamin B6 +800%
Contains more Folate +250.8%
Equal in Vitamin B3 - 0.515

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +66.7%
Contains more Fats +534.8%
Contains more Carbs +147.6%
Contains more Other +98.2%
Equal in Water - 64.65
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +66.7%
Contains more Fats +534.8%
Contains more Carbs +147.6%
Contains more Other +98.2%
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2850%
Contains more Polyunsaturated fat +266.8%
Contains less Saturated Fat -65.6%
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +2850%
Contains more Polyunsaturated fat +266.8%
Contains less Saturated Fat -65.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Cranberry beans Opinion
Net carbs 7.08g 15.86g Cranberry beans
Protein 15.57g 9.34g Lupin Bean
Fats 2.92g 0.46g Lupin Bean
Carbs 9.88g 24.46g Cranberry beans
Calories 119kcal 136kcal Cranberry beans
Fiber 2.8g 8.6g Cranberry beans
Calcium 51mg 50mg Lupin Bean
Iron 1.2mg 2.09mg Cranberry beans
Magnesium 54mg 50mg Lupin Bean
Phosphorus 128mg 135mg Cranberry beans
Potassium 245mg 387mg Cranberry beans
Sodium 4mg 1mg Cranberry beans
Zinc 1.38mg 1.14mg Lupin Bean
Copper 0.231mg 0.231mg
Manganese 0.676mg 0.37mg Lupin Bean
Selenium 2.6µg 1.3µg Lupin Bean
Vitamin A 7IU 0IU Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.21mg Cranberry beans
Vitamin B2 0.053mg 0.069mg Cranberry beans
Vitamin B3 0.495mg 0.515mg Cranberry beans
Vitamin B5 0.188mg 0.24mg Cranberry beans
Vitamin B6 0.009mg 0.081mg Cranberry beans
Folate 59µg 207µg Cranberry beans
Tryptophan 0.125mg 0.111mg Lupin Bean
Threonine 0.573mg 0.393mg Lupin Bean
Isoleucine 0.695mg 0.412mg Lupin Bean
Leucine 1.181mg 0.746mg Lupin Bean
Lysine 0.832mg 0.641mg Lupin Bean
Methionine 0.11mg 0.14mg Cranberry beans
Phenylalanine 0.618mg 0.505mg Lupin Bean
Valine 0.65mg 0.489mg Lupin Bean
Histidine 0.443mg 0.26mg Lupin Bean
Saturated Fat 0.346g 0.119g Cranberry beans
Monounsaturated Fat 1.18g 0.04g Lupin Bean
Polyunsaturated fat 0.73g 0.199g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean 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
10%
Lupin Bean
22%
Cranberry beans
Minerals Daily Need Coverage Score
39%
Lupin Bean
38%
Cranberry beans

Comparison summary

Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 35)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.1)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.227g)
Which food is richer in vitamins?
Cranberry beans
Cranberry beans is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.