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  6. White beans vs. Cranberry beans

White beans vs. Cranberry beans — In-Depth Nutrition Comparison

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Significant differences between White beans and Cranberry beans

  • White beans is richer in Iron, Manganese, Copper, and Potassium, while Cranberry beans is higher in Folate, Fiber, and Vitamin B1.
  • Cranberry beans covers your daily Folate needs 32% more than White beans.
  • White beans has 2 times more Calcium than Cranberry beans. White beans has 90mg of Calcium, while Cranberry beans has 50mg.

Specific food types used in this comparison are Beans, white, mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

White beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +26%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +45%
Contains more IronIron +77%
Contains more CopperCopper +24.2%
Contains more ZincZinc +21.1%
Contains more ManganeseManganese +71.9%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -83.3%
~equal in Selenium ~1.3µg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +78%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +267.9%
Contains more FolateFolate +155.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.24mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 OtherOther +60.6%
Contains more FatsFats +31.4%
~equal in Protein ~9.34g
~equal in Carbs ~24.46g
~equal in Water ~64.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
33% 11% 56%
Saturated Fat: Sat. Fat 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains less Sat. FatSaturated Fat -23.5%
Contains more Mono. FatMonounsaturated Fat +29%
Contains more Poly. FatPolyunsaturated fat +30.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Cranberry beans Opinion
Calories 139kcal 136kcal White beans
Protein 9.73g 9.34g White beans
Fats 0.35g 0.46g Cranberry beans
Net carbs 18.79g 15.86g White beans
Carbs 25.09g 24.46g White beans
Magnesium 63mg 50mg White beans
Calcium 90mg 50mg White beans
Potassium 561mg 387mg White beans
Iron 3.7mg 2.09mg White beans
Sugar 0.34g Cranberry beans
Fiber 6.3g 8.6g Cranberry beans
Copper 0.287mg 0.231mg White beans
Zinc 1.38mg 1.14mg White beans
Phosphorus 113mg 135mg Cranberry beans
Sodium 6mg 1mg Cranberry beans
Vitamin E 0.94mg White beans
Manganese 0.636mg 0.37mg White beans
Selenium 1.3µg 1.3µg
Vitamin B1 0.118mg 0.21mg Cranberry beans
Vitamin B2 0.046mg 0.069mg Cranberry beans
Vitamin B3 0.14mg 0.515mg Cranberry beans
Vitamin B5 0.229mg 0.24mg Cranberry beans
Vitamin B6 0.093mg 0.081mg White beans
Vitamin K 3.5µg White beans
Folate 81µg 207µg Cranberry beans
Choline 35.1mg White beans
Saturated Fat 0.091g 0.119g White beans
Monounsaturated Fat 0.031g 0.04g Cranberry beans
Polyunsaturated fat 0.152g 0.199g Cranberry beans
Tryptophan 0.115mg 0.111mg White beans
Threonine 0.409mg 0.393mg White beans
Isoleucine 0.429mg 0.412mg White beans
Leucine 0.776mg 0.746mg White beans
Lysine 0.668mg 0.641mg White beans
Methionine 0.146mg 0.14mg White beans
Phenylalanine 0.526mg 0.505mg White beans
Valine 0.509mg 0.489mg White beans
Histidine 0.271mg 0.26mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Cranberry beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
White beans
20%
Cranberry beans
Minerals Daily Need Coverage Score
53%
White beans
38%
Cranberry beans

Comparison summary

Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 35)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2.4)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 5mg)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.