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  6. Brazil nut vs. Cranberry bean raw

Brazil nut vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between brazil nut and cranberry bean raw?

  • Brazil nut is higher in selenium, copper, magnesium, and phosphorus; however, cranberry bean raw is richer in folate, fiber, iron, potassium, and vitamin B6.
  • Brazil nut's daily need coverage for selenium is 3462% more.
  • Cranberry bean raw contains 51 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while cranberry bean raw contains 0.316g.
  • Brazil nut has a lower glycemic index (10) than cranberry bean raw (35).

We used Nuts, brazilnuts, dried, unblanched and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +141%
Contains more CalciumCalcium +26%
Contains more CopperCopper +119.5%
Contains more ZincZinc +11.8%
Contains more PhosphorusPhosphorus +94.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +32.9%
Contains more SeleniumSelenium +14994.5%
Contains more PotassiumPotassium +102.1%
Contains more IronIron +105.8%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +21.1%
Contains more Vitamin B2Vitamin B2 +508.6%
Contains more Vitamin B3Vitamin B3 +393.2%
Contains more Vitamin B5Vitamin B5 +306.5%
Contains more Vitamin B6Vitamin B6 +205.9%
Contains more FolateFolate +2645.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Cranberry bean raw DV% diff.
Selenium 1917µg 12.7µg 3462%
Polyunsaturated fat 24.399g 0.527g 159%
Folate 22µg 604µg 146%
Copper 1.743mg 0.794mg 105%
Fats 67.1g 1.23g 101%
Saturated fat 16.134g 0.316g 72%
Fiber 7.5g 24.7g 69%
Monounsaturated fat 23.879g 0.106g 59%
Magnesium 376mg 156mg 52%
Phosphorus 725mg 372mg 50%
Vitamin E 5.65mg 38%
Iron 2.43mg 5mg 32%
Potassium 659mg 1332mg 20%
Protein 14.32g 23.03g 17%
Vitamin B6 0.101mg 0.309mg 16%
Carbs 11.74g 60.05g 16%
Calories 659kcal 335kcal 16%
Vitamin B2 0.035mg 0.213mg 14%
Manganese 1.223mg 0.92mg 13%
Vitamin B1 0.617mg 0.747mg 11%
Vitamin B5 0.184mg 0.748mg 11%
Vitamin B3 0.295mg 1.455mg 7%
Choline 28.8mg 5%
Zinc 4.06mg 3.63mg 4%
Calcium 160mg 127mg 3%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 35.35g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 3mg 6mg 0%
Tryptophan 0.135mg 0.273mg 0%
Threonine 0.365mg 0.969mg 0%
Isoleucine 0.518mg 1.017mg 0%
Leucine 1.19mg 1.838mg 0%
Lysine 0.49mg 1.58mg 0%
Methionine 1.124mg 0.346mg 0%
Phenylalanine 0.639mg 1.245mg 0%
Valine 0.76mg 1.205mg 0%
Histidine 0.409mg 0.641mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 +5355.3%
Contains more ProteinProtein +60.8%
Contains more CarbsCarbs +411.5%
Contains more WaterWater +262.3%
~equal in Other ~3.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +22427.4%
Contains more Poly. FatPolyunsaturated fat +4529.8%
Contains less Sat. FatSaturated fat -98%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.