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  6. Cranberry beans vs. Soybean

Cranberry beans vs. Soybean — In-Depth Nutrition Comparison

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How are Cranberry beans and Soybean different?

  • Cranberry beans is higher in Folate, and Fiber, however, Soybean is richer in Iron, Manganese, Copper, Vitamin B2, Phosphorus, Vitamin B6, Selenium, and Magnesium.
  • Daily need coverage for Folate from Cranberry beans is 38% higher.

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.

Infographic

Cranberry beans vs Soybean 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
0
:
9
Soybean
Soybean
Contains more Calcium +104%
Contains more Iron +145.9%
Contains more Magnesium +72%
Contains more Phosphorus +81.5%
Contains more Potassium +33.1%
Contains more Copper +76.2%
Contains more Manganese +122.7%
Contains more Selenium +461.5%
Equal in Sodium - 1
Equal in Zinc - 1.15
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +104%
Contains more Iron +145.9%
Contains more Magnesium +72%
Contains more Phosphorus +81.5%
Contains more Potassium +33.1%
Contains more Copper +76.2%
Contains more Manganese +122.7%
Contains more Selenium +461.5%
Equal in Sodium - 1
Equal in Zinc - 1.15

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
4
:
6
Soybean
Soybean
Contains more Vitamin B1 +35.5%
Contains more Vitamin B3 +29.1%
Contains more Vitamin B5 +34.1%
Contains more Folate +283.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +313%
Contains more Vitamin B6 +188.9%
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin B1 +35.5%
Contains more Vitamin B3 +29.1%
Contains more Vitamin B5 +34.1%
Contains more Folate +283.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +313%
Contains more Vitamin B6 +188.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
2
:
3
Soybean
Soybean
Contains more Carbs +192.6%
Contains more Protein +95%
Contains more Fats +1850%
Contains more Other +75.2%
Equal in Water - 62.55
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
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +192.6%
Contains more Protein +95%
Contains more Fats +1850%
Contains more Other +75.2%
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Soybean
Soybean
Contains less Saturated Fat -90.8%
Contains more Monounsaturated Fat +4852.5%
Contains more Polyunsaturated fat +2444.7%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -90.8%
Contains more Monounsaturated Fat +4852.5%
Contains more Polyunsaturated fat +2444.7%

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 Soybean
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Soybean Opinion
Net carbs 15.86g 2.36g Cranberry beans
Protein 9.34g 18.21g Soybean
Fats 0.46g 8.97g Soybean
Carbs 24.46g 8.36g Cranberry beans
Calories 136kcal 172kcal Soybean
Sugar 3g Cranberry beans
Fiber 8.6g 6g Cranberry beans
Calcium 50mg 102mg Soybean
Iron 2.09mg 5.14mg Soybean
Magnesium 50mg 86mg Soybean
Phosphorus 135mg 245mg Soybean
Potassium 387mg 515mg Soybean
Sodium 1mg 1mg
Zinc 1.14mg 1.15mg Soybean
Copper 0.231mg 0.407mg Soybean
Manganese 0.37mg 0.824mg Soybean
Selenium 1.3µg 7.3µg Soybean
Vitamin A 0IU 9IU Soybean
Vitamin E 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.21mg 0.155mg Cranberry beans
Vitamin B2 0.069mg 0.285mg Soybean
Vitamin B3 0.515mg 0.399mg Cranberry beans
Vitamin B5 0.24mg 0.179mg Cranberry beans
Vitamin B6 0.081mg 0.234mg Soybean
Folate 207µg 54µg Cranberry beans
Vitamin K 19.2µg Soybean
Tryptophan 0.111mg 0.242mg Soybean
Threonine 0.393mg 0.723mg Soybean
Isoleucine 0.412mg 0.807mg Soybean
Leucine 0.746mg 1.355mg Soybean
Lysine 0.641mg 1.108mg Soybean
Methionine 0.14mg 0.224mg Soybean
Phenylalanine 0.505mg 0.869mg Soybean
Valine 0.489mg 0.831mg Soybean
Histidine 0.26mg 0.449mg Soybean
Saturated Fat 0.119g 1.297g Cranberry beans
Monounsaturated Fat 0.04g 1.981g Soybean
Polyunsaturated fat 0.199g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
38%
Cranberry beans
75%
Soybean

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.178g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.