Cranberry vs. Black Beans
Nutrition comparison of Cranberry and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and black beans:
- Both cranberry and black beans are high in dietary fiber.
- Black bean has 17.5 times less sugar than cranberry.
- Black bean has more thiamin, riboflavin, niacin and folate.
- Black bean has signficantly more iron than cranberry.
- Black bean is an excellent source of potassium.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry has 49% less calories than black bean - cranberry has 46 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, cranberry is much lighter in protein, much heavier in carbs and similar to black beans for fat. Cranberry has a macronutrient ratio of 4:95:2 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Black Beans | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 95% | 71% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry and black beans contain similar amounts of carbs - cranberry has 12g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both cranberry and black beans are high in dietary fiber. Black bean has 92% more dietary fiber than cranberry - cranberry has 3.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 17.5 times less sugar than cranberry - cranberry has 4.3g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 12 times more protein than cranberry - cranberry has 0.46g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both cranberry and black beans are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 419% more Vitamin C than black bean - cranberry has 14mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Cranberry and black beans contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Cranberry and black beans contain similar amounts of Vitamin E - cranberry has 1.3mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Cranberry and black beans contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, riboflavin, niacin and folate. Both cranberry and black beans contain significant amounts of pantothenic acid and Vitamin B6.
| Cranberry | Black Beans | |
|---|---|---|
| Thiamin | 0.012 MG | 0.14 MG |
| Riboflavin | 0.02 MG | 0.12 MG |
| Niacin | 0.101 MG | 0.62 MG |
| Pantothenic acid | 0.295 MG | 0.184 MG |
| Vitamin B6 | 0.057 MG | 0.055 MG |
| Folate | 1 UG | 61 UG |
Minerals
calcium
Black bean has 338% more calcium than cranberry - cranberry has 8mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than cranberry - cranberry has 0.23mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 285% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.057 G |
| Total | 0.022 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than cranberry per 100 grams.
| Cranberry | Black Beans | |
|---|---|---|
| linoleic acid | 0.033 G | 0.068 G |
| Total | 0.033 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cranberry (Cranberries, raw) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cranberry g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cranberry or black beans contain more calories in 100 grams?Cranberry has 50% less calories than black bean - cranberry has 46 calories in 100g and black bean has 91 calories.
Does cranberry or black beans have more carbohydrates?
By weight, cranberry and black beans contain similar amounts of carbs - cranberry has 12g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does cranberry or black beans contain more potassium?
Black bean is a rich source of potassium and it has 290% more potassium than cranberry - cranberry has 80mg of potassium in 100 grams and black bean has 308mg of potassium.