Macadamia vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between macadamia and cranberry beans

Macadamia is higher in manganese, vitamin B1, copper, iron, magnesium, vitamin B6, vitamin B3, and vitamin B5; however, cranberry beans is richer in folate.
Macadamia's daily need coverage for manganese is 164% higher.
Macadamia has 101 times more saturated fat than cranberry beans. While macadamia has 12.061g of saturated fat, cranberry beans has only 0.119g.
Macadamia has a lower glycemic index (10) than cranberry beans (35).

The food types used in this comparison are Nuts, macadamia nuts, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

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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.

Macadamia

Cranberry beans

Contains more MagnesiumMagnesium	+160%
Contains more CalciumCalcium	+70%
Contains more IronIron	+76.6%
Contains more CopperCopper	+227.3%
Contains more ZincZinc	+14%
Contains more PhosphorusPhosphorus	+39.3%
Contains more ManganeseManganese	+1016.5%
Contains more SeleniumSelenium	+176.9%

Contains less SodiumSodium

-80%

~equal in Potassium ~387mg

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.

Macadamia

Cranberry beans

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+469%
Contains more Vitamin B2Vitamin B2	+134.8%
Contains more Vitamin B3Vitamin B3	+380.2%
Contains more Vitamin B5Vitamin B5	+215.8%
Contains more Vitamin B6Vitamin B6	+239.5%

Contains more FolateFolate

+1781.8%

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.131mg	0.37mg	164%
Monounsaturated fat	58.877g	0.04g	147%
Fats	75.77g	0.46g	116%
Vitamin B1	1.195mg	0.21mg	82%
Copper	0.756mg	0.231mg	58%
Saturated fat	12.061g	0.119g	54%
Folate	11µg	207µg	49%
Calories	718kcal	136kcal	29%
Iron	3.69mg	2.09mg	20%
Magnesium	130mg	50mg	19%
Vitamin B6	0.275mg	0.081mg	15%
Vitamin B3	2.473mg	0.515mg	12%
Vitamin B5	0.758mg	0.24mg	10%
Polyunsaturated fat	1.502g	0.199g	9%
Phosphorus	188mg	135mg	8%
Vitamin B2	0.162mg	0.069mg	7%
Selenium	3.6µg	1.3µg	4%
Vitamin E	0.54mg		4%
Carbs	13.82g	24.46g	4%
Calcium	85mg	50mg	4%
Protein	7.91g	9.34g	3%
Potassium	368mg	387mg	1%
Vitamin C	1.2mg	0mg	1%
Zinc	1.3mg	1.14mg	1%
Net carbs	5.22g	15.86g	N/A
Sugar	4.57g		N/A
Fiber	8.6g	8.6g	0%
Starch	1.05g		0%
Sodium	5mg	1mg	0%
Tryptophan	0.067mg	0.111mg	0%
Threonine	0.37mg	0.393mg	0%
Isoleucine	0.314mg	0.412mg	0%
Leucine	0.602mg	0.746mg	0%
Lysine	0.018mg	0.641mg	0%
Methionine	0.023mg	0.14mg	0%
Phenylalanine	0.665mg	0.505mg	0%
Valine	0.363mg	0.489mg	0%
Histidine	0.195mg	0.26mg	0%
Fructose	0.07g		0%