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  6. Mixed nuts vs. Cranberry bean raw

Mixed nuts vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the main differences between mixed nuts and cranberry bean raw?

  • Mixed nuts are richer in manganese, vitamin B3, selenium, and magnesium, while cranberry bean raw is higher in folate, fiber, vitamin B1, iron, and potassium.
  • Cranberry bean raw's daily need coverage for folate is 130% higher.
  • Cranberry bean raw has 28 times less saturated fat than mixed nuts. Mixed nuts have 8.711g of saturated fat, while cranberry bean raw has 0.316g.
  • Cranberry bean raw has a higher glycemic index (35) than mixed nuts (24).

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +46.8%
Contains more CopperCopper +14.2%
Contains more PhosphorusPhosphorus +22.6%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +121.7%
Contains more SeleniumSelenium +166.9%
Contains more PotassiumPotassium +110.8%
Contains more IronIron +91.6%
~equal in Calcium ~127mg
~equal in Zinc ~3.63mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +429.8%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin B6Vitamin B6 +13.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +295.2%
Contains more FolateFolate +627.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Cranberry bean raw DV% diff.
Folate 83µg 604µg 130%
Polyunsaturated fat 14.612g 0.527g 94%
Fats 53.95g 1.23g 81%
Monounsaturated fat 28.488g 0.106g 71%
Fiber 7g 24.7g 71%
Vitamin E 7.82mg 52%
Manganese 2.04mg 0.92mg 49%
Vitamin B1 0.189mg 0.747mg 47%
Vitamin B3 7.709mg 1.455mg 39%
Selenium 33.9µg 12.7µg 39%
Saturated fat 8.711g 0.316g 38%
Iron 2.61mg 5mg 30%
Potassium 632mg 1332mg 21%
Magnesium 229mg 156mg 17%
Calories 607kcal 335kcal 14%
Carbs 21.05g 60.05g 13%
Copper 0.907mg 0.794mg 13%
Phosphorus 456mg 372mg 12%
Choline 52mg 9%
Vitamin B5 1.14mg 0.748mg 8%
Protein 20.04g 23.03g 6%
Vitamin K 5.7µg 5%
Vitamin B6 0.352mg 0.309mg 3%
Starch 4.2g 2%
Zinc 3.36mg 3.63mg 2%
Vitamin C 0.5mg 0mg 1%
Vitamin B2 0.196mg 0.213mg 1%
Calcium 117mg 127mg 1%
Net carbs 14.05g 35.35g N/A
Sugar 4.15g N/A
Sodium 5mg 6mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.273mg 0%
Threonine 0.703mg 0.969mg 0%
Isoleucine 0.826mg 1.017mg 0%
Leucine 1.656mg 1.838mg 0%
Lysine 0.782mg 1.58mg 0%
Methionine 0.283mg 0.346mg 0%
Phenylalanine 1.182mg 1.245mg 0%
Valine 1.001mg 1.205mg 0%
Histidine 0.572mg 0.641mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +4286.2%
Contains more ProteinProtein +14.9%
Contains more CarbsCarbs +185.3%
Contains more WaterWater +495.7%
Contains more OtherOther +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 more Mono. FatMonounsaturated fat +26775.5%
Contains more Poly. FatPolyunsaturated fat +2672.7%
Contains less Sat. FatSaturated fat -96.4%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.