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  6. Cranberry bean raw vs. Peanut

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

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What are the main differences between cranberry bean raw and peanuts?

  • Cranberry bean raw is richer in folate, fiber, potassium, and carbs, while peanuts are higher in fats, vitamin B3, manganese, copper, and vitamin B5.
  • Cranberry bean raw's daily need coverage for folate is 91% higher.
  • Peanuts have 4 times less carbs than cranberry bean raw. Cranberry bean raw has 60.05g of carbs, while peanuts have 16.13g.
  • Cranberry bean raw is lower in saturated fat.
  • Cranberry bean raw has a higher glycemic index (35) than peanuts (13).

We used Beans, cranberry (roman), mature seeds, raw and Peanuts, all types, raw types in this comparison.

Infographic

Cranberry bean raw vs Peanut infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Peanut
Peanut
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more CalciumCalcium +38%
Contains more PotassiumPotassium +88.9%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +76.4%
Contains more CopperCopper +44.1%
Contains more ManganeseManganese +110.2%
~equal in Magnesium ~168mg
~equal in Iron ~4.58mg
~equal in Zinc ~3.27mg
~equal in Phosphorus ~376mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Peanut
Peanut
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more FolateFolate +151.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +729.3%
Contains more Vitamin B5Vitamin B5 +136.2%
Contains more Vitamin B6Vitamin B6 +12.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Peanut DV% diff.
Polyunsaturated fat 0.527g 15.558g 100%
Folate 604µg 240µg 91%
Fats 1.23g 49.24g 74%
Vitamin B3 1.455mg 12.066mg 66%
Fiber 24.7g 8.5g 65%
Monounsaturated fat 0.106g 24.426g 61%
Vitamin E 8.33mg 56%
Manganese 0.92mg 1.934mg 44%
Copper 0.794mg 1.144mg 39%
Saturated fat 0.316g 6.279g 27%
Vitamin B5 0.748mg 1.767mg 20%
Potassium 1332mg 705mg 18%
Carbs 60.05g 16.13g 15%
Calories 335kcal 567kcal 12%
Selenium 12.7µg 7.2µg 10%
Choline 52.5mg 10%
Vitamin B1 0.747mg 0.64mg 9%
Protein 23.03g 25.8g 6%
Vitamin B2 0.213mg 0.135mg 6%
Iron 5mg 4.58mg 5%
Calcium 127mg 92mg 4%
Magnesium 156mg 168mg 3%
Zinc 3.63mg 3.27mg 3%
Vitamin B6 0.309mg 0.348mg 3%
Phosphorus 372mg 376mg 1%
Sodium 6mg 18mg 1%
Protein per 100 calories 6.9g 4.6g N/A
Calories per 10 g protein 145kcal 220kcal N/A
Weight per 100 calories 30g 18g N/A
Unsaturated / Saturated Fat ratio 2 6.4 N/A
Net carbs 35.35g 7.63g N/A
Sugar 4.72g N/A
Tryptophan 0.273mg 0.25mg 0%
Threonine 0.969mg 0.883mg 0%
Isoleucine 1.017mg 0.907mg 0%
Leucine 1.838mg 1.672mg 0%
Lysine 1.58mg 0.926mg 0%
Methionine 0.346mg 0.317mg 0%
Phenylalanine 1.245mg 1.377mg 0%
Valine 1.205mg 1.082mg 0%
Histidine 0.641mg 0.652mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Peanut
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +272.3%
Contains more WaterWater +90.6%
Contains more ProteinProtein +12%
Contains more FatsFats +3903.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +22943.4%
Contains more Poly. FatPolyunsaturated fat +2852.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.