Macadamia vs. Cranberry bean raw — In-Depth Nutrition Comparison
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Significant differences between macadamia and cranberry bean raw
- Macadamia has more manganese and vitamin B1; however, cranberry bean raw is richer in folate, fiber, potassium, phosphorus, zinc, selenium, and iron.
- Cranberry bean raw covers your daily folate needs 148% more than macadamia.
- Cranberry bean raw has 38 times less saturated fat than macadamia. Macadamia has 12.061g of saturated fat, while cranberry bean raw has 0.316g.
- Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of macadamia is 10.
Specific food types used in this comparison are Nuts, macadamia nuts, raw and Beans, cranberry (roman), mature seeds, raw.
Infographic
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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.
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +349% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +49.4% |
| Contains more PotassiumPotassium | +262% |
| Contains more IronIron | +35.5% |
| Contains more ZincZinc | +179.2% |
| Contains more PhosphorusPhosphorus | +97.9% |
| Contains more SeleniumSelenium | +252.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B3Vitamin B3 | +70% |
| Contains more Vitamin B2Vitamin B2 | +31.5% |
| Contains more Vitamin B6Vitamin B6 | +12.4% |
| Contains more FolateFolate | +5390.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +6060.2% |
| Contains more ProteinProtein | +191.2% |
| Contains more CarbsCarbs | +334.5% |
| Contains more WaterWater | +811% |
| Contains more OtherOther | +189.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
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 | +55444.3% |
| Contains more Poly. FatPolyunsaturated fat | +185% |
| Contains less Sat. FatSaturated fat | -97.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 11µg | 604µg | 148% |
| Monounsaturated fat | 58.877g | 0.106g | 147% |
| Manganese | 4.131mg | 0.92mg | 140% |
| Fats | 75.77g | 1.23g | 115% |
| Fiber | 8.6g | 24.7g | 64% |
| Saturated fat | 12.061g | 0.316g | 53% |
| Vitamin B1 | 1.195mg | 0.747mg | 37% |
| Protein | 7.91g | 23.03g | 30% |
| Potassium | 368mg | 1332mg | 28% |
| Phosphorus | 188mg | 372mg | 26% |
| Zinc | 1.3mg | 3.63mg | 21% |
| Calories | 718kcal | 335kcal | 19% |
| Selenium | 3.6µg | 12.7µg | 17% |
| Iron | 3.69mg | 5mg | 16% |
| Carbs | 13.82g | 60.05g | 15% |
| Polyunsaturated fat | 1.502g | 0.527g | 7% |
| Magnesium | 130mg | 156mg | 6% |
| Vitamin B3 | 2.473mg | 1.455mg | 6% |
| Copper | 0.756mg | 0.794mg | 4% |
| Vitamin E | 0.54mg | 4% | |
| Calcium | 85mg | 127mg | 4% |
| Vitamin B2 | 0.162mg | 0.213mg | 4% |
| Vitamin B6 | 0.275mg | 0.309mg | 3% |
| Vitamin C | 1.2mg | 0mg | 1% |
| Net carbs | 5.22g | 35.35g | N/A |
| Sugar | 4.57g | N/A | |
| Starch | 1.05g | 0% | |
| Sodium | 5mg | 6mg | 0% |
| Vitamin B5 | 0.758mg | 0.748mg | 0% |
| Tryptophan | 0.067mg | 0.273mg | 0% |
| Threonine | 0.37mg | 0.969mg | 0% |
| Isoleucine | 0.314mg | 1.017mg | 0% |
| Leucine | 0.602mg | 1.838mg | 0% |
| Lysine | 0.018mg | 1.58mg | 0% |
| Methionine | 0.023mg | 0.346mg | 0% |
| Phenylalanine | 0.665mg | 1.245mg | 0% |
| Valine | 0.363mg | 1.205mg | 0% |
| Histidine | 0.195mg | 0.641mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
40%
64%
Minerals Daily Need Coverage Score
122%
117%
Comparison summary
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 11.745g)
Which food is cheaper?
Cranberry bean raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.