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Soybean meal vs. Cranberry beans — In-Depth Nutrition Comparison

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How are Soybean meal and Cranberry beans different?

  • Soybean meal has more Copper, Manganese, Iron, Phosphorus, Potassium, Magnesium, Vitamin B1, Vitamin B6, Zinc, and Vitamin B5 than Cranberry beans.
  • Daily need coverage for Copper from Soybean meal is 197% higher.
  • Soybean meal contains 10 times more Manganese than Cranberry beans. While Soybean meal contains 3.8mg of Manganese, Cranberry beans contains only 0.37mg.

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

Infographic

Soybean meal 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.
Contains more Calcium +388%
Contains more Iron +555.5%
Contains more Magnesium +512%
Contains more Phosphorus +419.3%
Contains more Potassium +543.4%
Contains more Zinc +343.9%
Contains more Copper +765.8%
Contains more Manganese +927%
Contains more Selenium +153.8%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +388%
Contains more Iron +555.5%
Contains more Magnesium +512%
Contains more Phosphorus +419.3%
Contains more Potassium +543.4%
Contains more Zinc +343.9%
Contains more Copper +765.8%
Contains more Manganese +927%
Contains more Selenium +153.8%
Contains less Sodium -66.7%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +229%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +402.3%
Contains more Vitamin B5 +723.3%
Contains more Vitamin B6 +602.5%
Contains more Folate +46.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +229%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +402.3%
Contains more Vitamin B5 +723.3%
Contains more Vitamin B6 +602.5%
Contains more Folate +46.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +426.8%
Contains more Fats +419.6%
Contains more Carbs +46.7%
Contains more Other +411.9%
Contains more Water +831.6%
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 Protein +426.8%
Contains more Fats +419.6%
Contains more Carbs +46.7%
Contains more Other +411.9%
Contains more Water +831.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +922.5%
Contains more Polyunsaturated fat +425.1%
Contains less Saturated Fat -55.6%
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +922.5%
Contains more Polyunsaturated fat +425.1%
Contains less Saturated Fat -55.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean meal Cranberry beans Opinion
Net carbs 35.89g 15.86g Soybean meal
Protein 49.2g 9.34g Soybean meal
Fats 2.39g 0.46g Soybean meal
Carbs 35.89g 24.46g Soybean meal
Calories 337kcal 136kcal Soybean meal
Fiber 8.6g Cranberry beans
Calcium 244mg 50mg Soybean meal
Iron 13.7mg 2.09mg Soybean meal
Magnesium 306mg 50mg Soybean meal
Phosphorus 701mg 135mg Soybean meal
Potassium 2490mg 387mg Soybean meal
Sodium 3mg 1mg Cranberry beans
Zinc 5.06mg 1.14mg Soybean meal
Copper 2mg 0.231mg Soybean meal
Manganese 3.8mg 0.37mg Soybean meal
Selenium 3.3µg 1.3µg Soybean meal
Vitamin A 40IU 0IU Soybean meal
Vitamin A RAE 2µg Soybean meal
Vitamin B1 0.691mg 0.21mg Soybean meal
Vitamin B2 0.251mg 0.069mg Soybean meal
Vitamin B3 2.587mg 0.515mg Soybean meal
Vitamin B5 1.976mg 0.24mg Soybean meal
Vitamin B6 0.569mg 0.081mg Soybean meal
Folate 303µg 207µg Soybean meal
Tryptophan 0.653mg 0.111mg Soybean meal
Threonine 1.952mg 0.393mg Soybean meal
Isoleucine 2.18mg 0.412mg Soybean meal
Leucine 3.66mg 0.746mg Soybean meal
Lysine 2.991mg 0.641mg Soybean meal
Methionine 0.606mg 0.14mg Soybean meal
Phenylalanine 2.346mg 0.505mg Soybean meal
Valine 2.243mg 0.489mg Soybean meal
Histidine 1.212mg 0.26mg Soybean meal
Saturated Fat 0.268g 0.119g Cranberry beans
Monounsaturated Fat 0.409g 0.04g Soybean meal
Polyunsaturated fat 1.045g 0.199g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Cranberry beans
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
63%
Soybean meal
22%
Cranberry beans
Minerals Daily Need Coverage Score
264%
Soybean meal
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $2.4)
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 33)
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.