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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 from 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.

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.
Contains less Sodium -100%
Contains more Copper +117.3%
Contains more Manganese +571.2%
Contains more Calcium +11.4%
Contains more Phosphorus +28.3%
Contains more Potassium +95.9%
Contains more Zinc +48.2%
Contains more Selenium +429.2%
Equal in Iron - 5
Equal in Magnesium - 156
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains less Sodium -100%
Contains more Copper +117.3%
Contains more Manganese +571.2%
Contains more Calcium +11.4%
Contains more Phosphorus +28.3%
Contains more Potassium +95.9%
Contains more Zinc +48.2%
Contains more Selenium +429.2%
Equal in Iron - 5
Equal in Magnesium - 156

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 +900%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +82.2%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B2 +88.5%
Contains more Folate +434.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Contains more Vitamin A +900%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +82.2%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B2 +88.5%
Contains more Folate +434.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +4839%
Contains more Protein +54%
Contains more Carbs +259.6%
Contains more Water +133.3%
Contains more Other +44.1%
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 Fats +4839%
Contains more Protein +54%
Contains more Carbs +259.6%
Contains more Water +133.3%
Contains more Other +44.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +42967.9%
Contains more Polyunsaturated fat +1402.8%
Contains less Saturated Fat -92.9%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +42967.9%
Contains more Polyunsaturated fat +1402.8%
Contains less Saturated Fat -92.9%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Hazelnut
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
197%
Hazelnut
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 4.148g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.8)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
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. 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.