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  6. Macadamia vs. Cranberry bean raw

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

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 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%
~equal in Copper ~0.794mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Macadamia Cranberry bean raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +55444.3%
Contains more Poly. FatPolyunsaturated fat +185%
Contains less Sat. FatSaturated fat -97.4%

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.