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  6. Hazelnut vs. Cranberry bean raw

Hazelnut vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are hazelnut and cranberry bean raw different?

  • Hazelnut is higher in manganese, copper, and vitamin B6; however, cranberry bean raw is richer in folate, fiber, potassium, selenium, phosphorus, and zinc.
  • Daily need coverage for manganese for hazelnut is 228% higher.
  • Hazelnut contains 14 times more saturated fat than cranberry bean raw. While hazelnut contains 4.464g of saturated fat, cranberry bean raw contains only 0.316g.
  • Hazelnut has a lower glycemic index (15) than cranberry bean raw (35).

Nuts, hazelnuts or filberts and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 CopperCopper +117.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +571.2%
Contains more CalciumCalcium +11.4%
Contains more PotassiumPotassium +95.9%
Contains more ZincZinc +48.2%
Contains more PhosphorusPhosphorus +28.3%
Contains more SeleniumSelenium +429.2%
~equal in Magnesium ~156mg
~equal in Iron ~5mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +16.2%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more FolateFolate +434.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Cranberry bean raw DV% diff.
Manganese 6.175mg 0.92mg 228%
Folate 113µg 604µg 123%
Monounsaturated fat 45.652g 0.106g 114%
Copper 1.725mg 0.794mg 103%
Vitamin E 15.03mg 100%
Fats 60.75g 1.23g 92%
Fiber 9.7g 24.7g 60%
Polyunsaturated fat 7.92g 0.527g 49%
Vitamin B6 0.563mg 0.309mg 20%
Selenium 2.4µg 12.7µg 19%
Saturated fat 4.464g 0.316g 19%
Potassium 680mg 1332mg 19%
Protein 14.95g 23.03g 16%
Calories 628kcal 335kcal 15%
Carbs 16.7g 60.05g 14%
Phosphorus 290mg 372mg 12%
Vitamin K 14.2µg 12%
Zinc 2.45mg 3.63mg 11%
Vitamin B1 0.643mg 0.747mg 9%
Vitamin B2 0.113mg 0.213mg 8%
Choline 45.6mg 8%
Vitamin C 6.3mg 0mg 7%
Iron 4.7mg 5mg 4%
Vitamin B5 0.918mg 0.748mg 3%
Vitamin B3 1.8mg 1.455mg 2%
Magnesium 163mg 156mg 2%
Calcium 114mg 127mg 1%
Net carbs 7g 35.35g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Sodium 0mg 6mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.273mg 0%
Threonine 0.497mg 0.969mg 0%
Isoleucine 0.545mg 1.017mg 0%
Leucine 1.063mg 1.838mg 0%
Lysine 0.42mg 1.58mg 0%
Methionine 0.221mg 0.346mg 0%
Phenylalanine 0.663mg 1.245mg 0%
Valine 0.701mg 1.205mg 0%
Histidine 0.432mg 0.641mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +4839%
Contains more ProteinProtein +54%
Contains more CarbsCarbs +259.6%
Contains more WaterWater +133.3%
Contains more OtherOther +44.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +42967.9%
Contains more Poly. FatPolyunsaturated fat +1402.8%
Contains less Sat. FatSaturated fat -92.9%

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.