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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 ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.24mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Cranberry beans DV% diff.
Folate 81µg 207µg 32%
Iron 3.7mg 2.09mg 20%
Manganese 0.636mg 0.37mg 12%
Fiber 6.3g 8.6g 9%
Vitamin B1 0.118mg 0.21mg 8%
Choline 35.1mg 6%
Copper 0.287mg 0.231mg 6%
Vitamin E 0.94mg 6%
Potassium 561mg 387mg 5%
Calcium 90mg 50mg 4%
Vitamin K 3.5µg 3%
Magnesium 63mg 50mg 3%
Phosphorus 113mg 135mg 3%
Vitamin B2 0.046mg 0.069mg 2%
Zinc 1.38mg 1.14mg 2%
Vitamin B3 0.14mg 0.515mg 2%
Vitamin B6 0.093mg 0.081mg 1%
Protein 9.73g 9.34g 1%
Calories 139kcal 136kcal 0%
Fats 0.35g 0.46g 0%
Carbs 25.09g 24.46g 0%
Net carbs 18.79g 15.86g N/A
Sugar 0.34g N/A
Sodium 6mg 1mg 0%
Selenium 1.3µg 1.3µg 0%
Vitamin B5 0.229mg 0.24mg 0%
Saturated fat 0.091g 0.119g 0%
Monounsaturated fat 0.031g 0.04g 0%
Polyunsaturated fat 0.152g 0.199g 0%
Tryptophan 0.115mg 0.111mg 0%
Threonine 0.409mg 0.393mg 0%
Isoleucine 0.429mg 0.412mg 0%
Leucine 0.776mg 0.746mg 0%
Lysine 0.668mg 0.641mg 0%
Methionine 0.146mg 0.14mg 0%
Phenylalanine 0.526mg 0.505mg 0%
Valine 0.509mg 0.489mg 0%
Histidine 0.271mg 0.26mg 0%

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%

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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.