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  6. Walnut vs. Cranberry bean raw

Walnut vs. Cranberry bean raw — In-Depth Nutrition Comparison

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The main differences between walnut and cranberry bean raw

  • Walnut is richer in manganese, copper, and vitamin B6, yet cranberry bean raw is richer in folate, fiber, vitamin B1, potassium, iron, and selenium.
  • Daily need coverage for folate for cranberry bean raw is 127% higher.
  • Walnut contains 19 times more saturated fat than cranberry bean raw. Walnut contains 6.126g of saturated fat, while cranberry bean raw contains 0.316g.
  • Walnut has a lower glycemic index than cranberry bean raw.

Food types used in this article are Nuts, walnuts, english and Beans, cranberry (roman), mature seeds, raw.

Infographic

Walnut 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.
Walnut
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 more CopperCopper +99.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +271.1%
Contains more CalciumCalcium +29.6%
Contains more PotassiumPotassium +202%
Contains more IronIron +71.8%
Contains more ZincZinc +17.5%
Contains more SeleniumSelenium +159.2%
~equal in Magnesium ~156mg
~equal in Phosphorus ~372mg

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.
Walnut
Walnut
6
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +73.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +119.1%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B3Vitamin B3 +29.3%
Contains more Vitamin B5Vitamin B5 +31.2%
Contains more FolateFolate +516.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Cranberry bean raw DV% diff.
Polyunsaturated fat 47.174g 0.527g 311%
Folate 98µg 604µg 127%
Manganese 3.414mg 0.92mg 108%
Fats 65.21g 1.23g 98%
Copper 1.586mg 0.794mg 88%
Fiber 6.7g 24.7g 72%
Vitamin B1 0.341mg 0.747mg 34%
Saturated fat 6.126g 0.316g 26%
Potassium 441mg 1332mg 26%
Iron 2.91mg 5mg 26%
Monounsaturated fat 8.933g 0.106g 22%
Vitamin B6 0.537mg 0.309mg 18%
Protein 15.23g 23.03g 16%
Calories 654kcal 335kcal 16%
Carbs 13.71g 60.05g 15%
Selenium 4.9µg 12.7µg 14%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Zinc 3.09mg 3.63mg 5%
Vitamin B2 0.15mg 0.213mg 5%
Vitamin B5 0.57mg 0.748mg 4%
Phosphorus 346mg 372mg 4%
Calcium 98mg 127mg 3%
Vitamin B3 1.125mg 1.455mg 2%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 35.35g N/A
Magnesium 158mg 156mg 0%
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 6mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.273mg 0%
Threonine 0.596mg 0.969mg 0%
Isoleucine 0.625mg 1.017mg 0%
Leucine 1.17mg 1.838mg 0%
Lysine 0.424mg 1.58mg 0%
Methionine 0.236mg 0.346mg 0%
Phenylalanine 0.711mg 1.245mg 0%
Valine 0.753mg 1.205mg 0%
Histidine 0.391mg 0.641mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +5201.6%
Contains more ProteinProtein +51.2%
Contains more CarbsCarbs +338%
Contains more WaterWater +204.4%
Contains more OtherOther +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +8327.4%
Contains more Poly. FatPolyunsaturated fat +8851.4%
Contains less Sat. FatSaturated fat -94.8%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.