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Cayenne pepper vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between Cayenne pepper and Cranberry beans

  • Cayenne pepper is higher in Vitamin B6, Vitamin C, Fiber, Iron, Manganese, Vitamin B2, Vitamin B3, Potassium, and Magnesium, however, Cranberry beans is richer in Folate.
  • Cayenne pepper's daily need coverage for Vitamin B6 is 182% higher.

The food types used in this comparison are Spices, pepper, red or cayenne and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Cayenne pepper vs Cranberry beans 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 more Calcium +196%
Contains more Iron +273.2%
Contains more Magnesium +204%
Contains more Phosphorus +117%
Contains more Potassium +420.4%
Contains more Zinc +117.5%
Contains more Copper +61.5%
Contains more Manganese +440.5%
Contains more Selenium +576.9%
Contains less Sodium -96.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +196%
Contains more Iron +273.2%
Contains more Magnesium +204%
Contains more Phosphorus +117%
Contains more Potassium +420.4%
Contains more Zinc +117.5%
Contains more Copper +61.5%
Contains more Manganese +440.5%
Contains more Selenium +576.9%
Contains less Sodium -96.7%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.2%
Contains more Vitamin B2 +1231.9%
Contains more Vitamin B3 +1589.5%
Contains more Vitamin B6 +2924.7%
Contains more Folate +95.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 29% 201%
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% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.2%
Contains more Vitamin B2 +1231.9%
Contains more Vitamin B3 +1589.5%
Contains more Vitamin B6 +2924.7%
Contains more Folate +95.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.6%
Contains more Fats +3654.3%
Contains more Carbs +131.5%
Contains more Other +454.1%
Contains more Water +703.1%
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +28.6%
Contains more Fats +3654.3%
Contains more Carbs +131.5%
Contains more Other +454.1%
Contains more Water +703.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6775%
Contains more Polyunsaturated fat +4106%
Contains less Saturated Fat -96.3%
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +6775%
Contains more Polyunsaturated fat +4106%
Contains less Saturated Fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cayenne pepper Cranberry beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cayenne pepper Cranberry beans Opinion
Net carbs 29.43g 15.86g Cayenne pepper
Protein 12.01g 9.34g Cayenne pepper
Fats 17.27g 0.46g Cayenne pepper
Carbs 56.63g 24.46g Cayenne pepper
Calories 318kcal 136kcal Cayenne pepper
Sugar 10.34g Cranberry beans
Fiber 27.2g 8.6g Cayenne pepper
Calcium 148mg 50mg Cayenne pepper
Iron 7.8mg 2.09mg Cayenne pepper
Magnesium 152mg 50mg Cayenne pepper
Phosphorus 293mg 135mg Cayenne pepper
Potassium 2014mg 387mg Cayenne pepper
Sodium 30mg 1mg Cranberry beans
Zinc 2.48mg 1.14mg Cayenne pepper
Copper 0.373mg 0.231mg Cayenne pepper
Manganese 2mg 0.37mg Cayenne pepper
Selenium 8.8µg 1.3µg Cayenne pepper
Vitamin A 41610IU 0IU Cayenne pepper
Vitamin A RAE 2081µg Cayenne pepper
Vitamin E 29.83mg Cayenne pepper
Vitamin C 76.4mg 0mg Cayenne pepper
Vitamin B1 0.328mg 0.21mg Cayenne pepper
Vitamin B2 0.919mg 0.069mg Cayenne pepper
Vitamin B3 8.701mg 0.515mg Cayenne pepper
Vitamin B5 0.24mg Cranberry beans
Vitamin B6 2.45mg 0.081mg Cayenne pepper
Folate 106µg 207µg Cranberry beans
Choline 51.5mg Cayenne pepper
Vitamin K 80.3µg Cayenne pepper
Tryptophan 0.111mg Cranberry beans
Threonine 0.393mg Cranberry beans
Isoleucine 0.412mg Cranberry beans
Leucine 0.746mg Cranberry beans
Lysine 0.641mg Cranberry beans
Methionine 0.14mg Cranberry beans
Phenylalanine 0.505mg Cranberry beans
Valine 0.489mg Cranberry beans
Histidine 0.26mg Cranberry beans
Saturated Fat 3.26g 0.119g Cranberry beans
Monounsaturated Fat 2.75g 0.04g Cayenne pepper
Polyunsaturated fat 8.37g 0.199g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cayenne pepper Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
360%
Cayenne pepper
20%
Cranberry beans
Minerals Daily Need Coverage Score
125%
Cayenne pepper
38%
Cranberry beans

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 3.141g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.