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  6. Cranberry beans vs. Soba

Cranberry beans vs. Soba — In-Depth Nutrition Comparison

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A recap on differences between Cranberry beans and Soba

  • Soba has less Folate, Copper, Iron, Phosphorus, Potassium, Magnesium, Vitamin B1, and Zinc.
  • Cranberry beans covers your daily Folate needs 50% more than Soba.
  • Soba contains 29 times less Copper than Cranberry beans. Cranberry beans contains 0.231mg of Copper, while Soba contains 0.008mg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Noodles, japanese, soba, cooked.

Infographic

Cranberry beans vs Soba 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.
Cranberry beans
Cranberry beans
9
:
1
Soba
Soba
Contains more Calcium +1150%
Contains more Iron +335.4%
Contains more Magnesium +455.6%
Contains more Phosphorus +440%
Contains more Potassium +1005.7%
Contains less Sodium -98.3%
Contains more Zinc +850%
Contains more Copper +2787.5%
Equal in Manganese - 0.374
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Soba
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 18% 7% 11% 4% 8% 4% 3% 49% 0%
Contains more Calcium +1150%
Contains more Iron +335.4%
Contains more Magnesium +455.6%
Contains more Phosphorus +440%
Contains more Potassium +1005.7%
Contains less Sodium -98.3%
Contains more Zinc +850%
Contains more Copper +2787.5%
Equal in Manganese - 0.374

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.
Cranberry beans
Cranberry beans
6
:
0
Soba
Soba
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +165.4%
Contains more Vitamin B6 +102.5%
Contains more Folate +2857.1%
Equal in Vitamin B3 - 0.51
Equal in Vitamin B5 - 0.235
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Soba
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +165.4%
Contains more Vitamin B6 +102.5%
Contains more Folate +2857.1%
Equal in Vitamin B3 - 0.51
Equal in Vitamin B5 - 0.235

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
4
:
1
Soba
Soba
Contains more Protein +84.6%
Contains more Fats +360%
Contains more Carbs +14.1%
Contains more Other +179.5%
Contains more Water +12.9%
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Soba
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more Protein +84.6%
Contains more Fats +360%
Contains more Carbs +14.1%
Contains more Other +179.5%
Contains more Water +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
2
:
1
Soba
Soba
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +541.9%
Contains less Saturated Fat -84%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Soba
25% 34% 41%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +53.8%
Contains more Polyunsaturated fat +541.9%
Contains less Saturated Fat -84%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Soba Opinion
Net carbs 15.86g 21.44g Soba
Protein 9.34g 5.06g Cranberry beans
Fats 0.46g 0.1g Cranberry beans
Carbs 24.46g 21.44g Cranberry beans
Calories 136kcal 99kcal Cranberry beans
Fiber 8.6g Cranberry beans
Calcium 50mg 4mg Cranberry beans
Iron 2.09mg 0.48mg Cranberry beans
Magnesium 50mg 9mg Cranberry beans
Phosphorus 135mg 25mg Cranberry beans
Potassium 387mg 35mg Cranberry beans
Sodium 1mg 60mg Cranberry beans
Zinc 1.14mg 0.12mg Cranberry beans
Copper 0.231mg 0.008mg Cranberry beans
Manganese 0.37mg 0.374mg Soba
Selenium 1.3µg Cranberry beans
Vitamin B1 0.21mg 0.094mg Cranberry beans
Vitamin B2 0.069mg 0.026mg Cranberry beans
Vitamin B3 0.515mg 0.51mg Cranberry beans
Vitamin B5 0.24mg 0.235mg Cranberry beans
Vitamin B6 0.081mg 0.04mg Cranberry beans
Folate 207µg 7µg Cranberry beans
Tryptophan 0.111mg 0.072mg Cranberry beans
Threonine 0.393mg 0.177mg Cranberry beans
Isoleucine 0.412mg 0.195mg Cranberry beans
Leucine 0.746mg 0.33mg Cranberry beans
Lysine 0.641mg 0.214mg Cranberry beans
Methionine 0.14mg 0.072mg Cranberry beans
Phenylalanine 0.505mg 0.217mg Cranberry beans
Valine 0.489mg 0.249mg Cranberry beans
Histidine 0.26mg 0.119mg Cranberry beans
Saturated Fat 0.119g 0.019g Soba
Monounsaturated Fat 0.04g 0.026g Cranberry beans
Polyunsaturated fat 0.199g 0.031g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Soba
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Cranberry beans
6%
Soba
Minerals Daily Need Coverage Score
38%
Cranberry beans
10%
Soba

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.1g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.4)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Cranberry beans
Cranberry beans is relatively richer in minerals
Which food is richer in vitamins?
Cranberry beans
Cranberry beans is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.