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  6. Mung bean vs. Cranberry beans

Mung bean vs. Cranberry beans — In-Depth Nutrition Comparison

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Significant differences between mung beans and cranberry beans

  • Mung beans are richer than cranberry beans in folate, copper, iron, vitamin B1, vitamin B5, phosphorus, magnesium, fiber, manganese, and potassium.
  • Mung beans cover your daily folate needs 105% more than cranberry beans.
  • Mung beans have 8 times more vitamin B5 than cranberry beans. Mung beans have 1.91mg of vitamin B5, while cranberry beans has 0.24mg.

Specific food types used in this comparison are Mung beans, mature seeds, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Mung 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +278%
Contains more CalciumCalcium +164%
Contains more PotassiumPotassium +222%
Contains more IronIron +222.5%
Contains more CopperCopper +307.4%
Contains more ZincZinc +135.1%
Contains more PhosphorusPhosphorus +171.9%
Contains more ManganeseManganese +179.7%
Contains more SeleniumSelenium +530.8%
Contains less SodiumSodium -93.3%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +195.7%
Contains more Vitamin B2Vitamin B2 +237.7%
Contains more Vitamin B3Vitamin B3 +337.1%
Contains more Vitamin B5Vitamin B5 +695.8%
Contains more Vitamin B6Vitamin B6 +371.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +201.9%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Cranberry beans DV% diff.
Folate 625µg 207µg 105%
Copper 0.941mg 0.231mg 79%
Iron 6.74mg 2.09mg 58%
Vitamin B1 0.621mg 0.21mg 34%
Magnesium 189mg 50mg 33%
Vitamin B5 1.91mg 0.24mg 33%
Phosphorus 367mg 135mg 33%
Fiber 16.3g 8.6g 31%
Manganese 1.035mg 0.37mg 29%
Protein 23.86g 9.34g 29%
Potassium 1246mg 387mg 25%
Vitamin B6 0.382mg 0.081mg 23%
Choline 97.9mg 18%
Zinc 2.68mg 1.14mg 14%
Carbs 62.62g 24.46g 13%
Vitamin B2 0.233mg 0.069mg 13%
Selenium 8.2µg 1.3µg 13%
Vitamin B3 2.251mg 0.515mg 11%
Calories 347kcal 136kcal 11%
Vitamin K 9µg 8%
Calcium 132mg 50mg 8%
Vitamin C 4.8mg 0mg 5%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.384g 0.199g 1%
Sodium 15mg 1mg 1%
Fats 1.15g 0.46g 1%
Saturated fat 0.348g 0.119g 1%
Vitamin A 6µg 1%
Net carbs 46.32g 15.86g N/A
Sugar 6.6g N/A
Monounsaturated fat 0.161g 0.04g 0%
Tryptophan 0.26mg 0.111mg 0%
Threonine 0.782mg 0.393mg 0%
Isoleucine 1.008mg 0.412mg 0%
Leucine 1.847mg 0.746mg 0%
Lysine 1.664mg 0.641mg 0%
Methionine 0.286mg 0.14mg 0%
Phenylalanine 1.443mg 0.505mg 0%
Valine 1.237mg 0.489mg 0%
Histidine 0.695mg 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 ProteinProtein +155.5%
Contains more FatsFats +150%
Contains more CarbsCarbs +156%
Contains more OtherOther +204.6%
Contains more WaterWater +614.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +302.5%
Contains more Poly. FatPolyunsaturated fat +93%
Contains less Sat. FatSaturated fat -65.8%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.