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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.

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.
Contains less Sodium -16.7%
Contains more Manganese +349%
Contains more Calcium +49.4%
Contains more Iron +35.5%
Contains more Magnesium +20%
Contains more Phosphorus +97.9%
Contains more Potassium +262%
Contains more Zinc +179.2%
Contains more Selenium +252.8%
Equal in Copper - 0.794
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains less Sodium -16.7%
Contains more Manganese +349%
Contains more Calcium +49.4%
Contains more Iron +35.5%
Contains more Magnesium +20%
Contains more Phosphorus +97.9%
Contains more Potassium +262%
Contains more Zinc +179.2%
Contains more Selenium +252.8%
Equal in Copper - 0.794

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 C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +70%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B6 +12.4%
Contains more Folate +5390.9%
Equal in Vitamin B5 - 0.748
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
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 C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +70%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B6 +12.4%
Contains more Folate +5390.9%
Equal in Vitamin B5 - 0.748

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +6060.2%
Contains more Protein +191.2%
Contains more Carbs +334.5%
Contains more Water +811%
Contains more Other +189.5%
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 Fats +6060.2%
Contains more Protein +191.2%
Contains more Carbs +334.5%
Contains more Water +811%
Contains more Other +189.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +55444.3%
Contains more Polyunsaturated fat +185%
Contains less Saturated Fat -97.4%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +55444.3%
Contains more Polyunsaturated fat +185%
Contains less Saturated 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.
Macadamia Cranberry bean raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Cranberry bean raw Opinion
Net carbs 5.22g 35.35g Cranberry bean raw
Protein 7.91g 23.03g Cranberry bean raw
Fats 75.77g 1.23g Macadamia
Carbs 13.82g 60.05g Cranberry bean raw
Calories 718kcal 335kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Cranberry bean raw
Fiber 8.6g 24.7g Cranberry bean raw
Calcium 85mg 127mg Cranberry bean raw
Iron 3.69mg 5mg Cranberry bean raw
Magnesium 130mg 156mg Cranberry bean raw
Phosphorus 188mg 372mg Cranberry bean raw
Potassium 368mg 1332mg Cranberry bean raw
Sodium 5mg 6mg Macadamia
Zinc 1.3mg 3.63mg Cranberry bean raw
Copper 0.756mg 0.794mg Cranberry bean raw
Manganese 4.131mg 0.92mg Macadamia
Selenium 3.6µg 12.7µg Cranberry bean raw
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 0.54mg Macadamia
Vitamin C 1.2mg 0mg Macadamia
Vitamin B1 1.195mg 0.747mg Macadamia
Vitamin B2 0.162mg 0.213mg Cranberry bean raw
Vitamin B3 2.473mg 1.455mg Macadamia
Vitamin B5 0.758mg 0.748mg Macadamia
Vitamin B6 0.275mg 0.309mg Cranberry bean raw
Folate 11µg 604µg Cranberry bean raw
Tryptophan 0.067mg 0.273mg Cranberry bean raw
Threonine 0.37mg 0.969mg Cranberry bean raw
Isoleucine 0.314mg 1.017mg Cranberry bean raw
Leucine 0.602mg 1.838mg Cranberry bean raw
Lysine 0.018mg 1.58mg Cranberry bean raw
Methionine 0.023mg 0.346mg Cranberry bean raw
Phenylalanine 0.665mg 1.245mg Cranberry bean raw
Valine 0.363mg 1.205mg Cranberry bean raw
Histidine 0.195mg 0.641mg Cranberry bean raw
Saturated Fat 12.061g 0.316g Cranberry bean raw
Monounsaturated Fat 58.877g 0.106g Macadamia
Polyunsaturated fat 1.502g 0.527g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
40%
Macadamia
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
122%
Macadamia
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 11.745g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.6)
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)
Which food is richer in vitamins?
?
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.

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.