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  6. Yardlong beans vs. Cranberry beans

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

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Significant differences between yardlong beans and cranberry beans

  • Yardlong beans is richer in vitamin C and vitamin A, while cranberry beans is higher in folate, copper, iron, phosphorus, vitamin B1, manganese, and zinc.
  • Cranberry beans covers your daily folate needs 41% more than yardlong beans.
  • Yardlong beans has a higher glycemic index (86) than cranberry beans (35).

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

Infographic

Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 SeleniumSelenium +15.4%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +13.6%
Contains more PotassiumPotassium +33.4%
Contains more IronIron +113.3%
Contains more CopperCopper +391.5%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +136.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +84.1%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +43.5%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin B1Vitamin B1 +147.1%
Contains more Vitamin B5Vitamin B5 +370.6%
Contains more Vitamin B6Vitamin B6 +237.5%
Contains more FolateFolate +360%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Cranberry beans DV% diff.
Folate 45µg 207µg 41%
Fiber 8.6g 34%
Copper 0.047mg 0.231mg 20%
Vitamin C 16.2mg 0mg 18%
Protein 2.53g 9.34g 14%
Iron 0.98mg 2.09mg 14%
Phosphorus 57mg 135mg 11%
Vitamin B1 0.085mg 0.21mg 10%
Manganese 0.201mg 0.37mg 7%
Zinc 0.36mg 1.14mg 7%
Carbs 9.18g 24.46g 5%
Vitamin B6 0.024mg 0.081mg 4%
Vitamin B5 0.051mg 0.24mg 4%
Calories 47kcal 136kcal 4%
Potassium 290mg 387mg 3%
Vitamin A 23µg 3%
Vitamin B2 0.099mg 0.069mg 2%
Magnesium 42mg 50mg 2%
Polyunsaturated fat 0.042g 0.199g 1%
Calcium 44mg 50mg 1%
Vitamin B3 0.63mg 0.515mg 1%
Fats 0.1g 0.46g 1%
Net carbs 9.18g 15.86g N/A
Sodium 4mg 1mg 0%
Selenium 1.5µg 1.3µg 0%
Saturated fat 0.026g 0.119g 0%
Monounsaturated fat 0.009g 0.04g 0%
Tryptophan 0.029mg 0.111mg 0%
Threonine 0.094mg 0.393mg 0%
Isoleucine 0.135mg 0.412mg 0%
Leucine 0.18mg 0.746mg 0%
Lysine 0.166mg 0.641mg 0%
Methionine 0.036mg 0.14mg 0%
Phenylalanine 0.139mg 0.505mg 0%
Valine 0.146mg 0.489mg 0%
Histidine 0.082mg 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 WaterWater +35.3%
Contains more ProteinProtein +269.2%
Contains more FatsFats +360%
Contains more CarbsCarbs +166.4%
Contains more OtherOther +51.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -78.2%
Contains more Mono. FatMonounsaturated fat +344.4%
Contains more Poly. FatPolyunsaturated fat +373.8%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.