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Seed vs Cranberry bean - In-Depth Nutrition Comparison

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A recap on differences between Seed and Cranberry bean

  • Seed is higher in Manganese, Selenium, Phosphorus, Calcium, Vitamin B3, Magnesium, Fiber and Iron, yet Cranberry bean is higher in Folate and Potassium.
  • Cranberry bean covers your daily Folate needs 139% more than Seed.
  • Seed contains 6 times more Vitamin B3 than Cranberry bean. While Seed contains 8.83mg of Vitamin B3, Cranberry bean contains only 1.455mg.

Food varieties used in this article are Seeds, chia seeds, dried and Beans, cranberry (roman), mature seeds, raw.

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Seed vs Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
Contains more Iron +54.4%
Contains more Calcium +396.9%
Contains more Magnesium +114.7%
Contains more Copper +16.4%
Contains more Zinc +26.2%
Contains more Phosphorus +131.2%
Contains more Potassium +227.3%
Contains less Sodium -62.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Iron +54.4%
Contains more Calcium +396.9%
Contains more Magnesium +114.7%
Contains more Copper +16.4%
Contains more Zinc +26.2%
Contains more Phosphorus +131.2%
Contains more Potassium +227.3%
Contains less Sodium -62.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
4
:
Contains more Vitamin C +∞%
Contains more Vitamin A +2600%
Contains more Vitamin B3 +506.9%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +25.3%
Contains more Folate +1132.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin C +∞%
Contains more Vitamin A +2600%
Contains more Vitamin B3 +506.9%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +25.3%
Contains more Folate +1132.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Seed
69
Cranberry bean
Mineral Summary Score
195
Seed
122
Cranberry bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
99%
Seed
138%
Cranberry bean
Carbohydrates
42%
Seed
60%
Cranberry bean
Fats
142%
Seed
6%
Cranberry bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Cranberry bean
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 3.014g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Cranberry bean Opinion
Calories 486 335 Seed
Protein 16.54 23.03 Cranberry bean
Fats 30.74 1.23 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 60.05 Cranberry bean
Cholesterol 0 0
Vitamin D 0 Cranberry bean
Iron 7.72 5 Seed
Calcium 631 127 Seed
Potassium 407 1332 Cranberry bean
Magnesium 335 156 Seed
Sugars
Fiber 34.4 24.7 Seed
Copper 0.924 0.794 Seed
Zinc 4.58 3.63 Seed
Starch
Phosphorus 860 372 Seed
Sodium 16 6 Cranberry bean
Vitamin A 54 2 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Cranberry bean
Vitamin B1 0.62 0.747 Cranberry bean
Vitamin B2 0.17 0.213 Cranberry bean
Vitamin B3 8.83 1.455 Seed
Vitamin B5 0.748 Cranberry bean
Vitamin B6 0.309 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folate 49 604 Cranberry bean
Trans Fat 0.14 0 Cranberry bean
Saturated Fat 3.33 0.316 Cranberry bean
Monounsaturated Fat 2.309 0.106 Seed
Polyunsaturated fat 23.665 0.527 Seed
Tryptophan 0.436 0.273 Seed
Threonine 0.709 0.969 Cranberry bean
Isoleucine 0.801 1.017 Cranberry bean
Leucine 1.371 1.838 Cranberry bean
Lysine 0.97 1.58 Cranberry bean
Methionine 0.588 0.346 Seed
Phenylalanine 1.016 1.245 Cranberry bean
Valine 0.95 1.205 Cranberry bean
Histidine 0.531 0.641 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Cranberry bean - 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.