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  6. Cranberry bean raw vs. Miso

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

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Differences between cranberry bean raw and miso

  • Miso contains less folate, fiber, vitamin B1, copper, potassium, iron, phosphorus, magnesium, and selenium than cranberry bean raw.
  • Miso's daily need coverage for sodium is 162% higher.
  • Miso contains 32 times less folate than cranberry bean raw. Cranberry bean raw contains 604µg of folate, while miso contains 19µg.
  • The amount of sodium in cranberry bean raw is lower.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of miso is 61.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Miso.

Infographic

Cranberry bean raw vs Miso 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.
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%
Miso
Miso
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +122.8%
Contains more PotassiumPotassium +534.3%
Contains more IronIron +100.8%
Contains more CopperCopper +89%
Contains more ZincZinc +41.8%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +81.4%
~equal in Manganese ~0.859mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Miso
Miso
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin B1Vitamin B1 +662.2%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more Vitamin B5Vitamin B5 +122%
Contains more Vitamin B6Vitamin B6 +55.3%
Contains more FolateFolate +3078.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.233mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Miso DV% diff.
Sodium 6mg 3728mg 162%
Folate 604µg 19µg 146%
Fiber 24.7g 5.4g 77%
Vitamin B1 0.747mg 0.098mg 54%
Copper 0.794mg 0.42mg 42%
Potassium 1332mg 210mg 33%
Iron 5mg 2.49mg 31%
Phosphorus 372mg 159mg 30%
Magnesium 156mg 48mg 26%
Vitamin K 29.3µg 24%
Protein 23.03g 12.79g 20%
Polyunsaturated fat 0.527g 2.884g 16%
Choline 72.2mg 13%
Carbs 60.05g 25.37g 12%
Selenium 12.7µg 7µg 10%
Zinc 3.63mg 2.56mg 10%
Vitamin B6 0.309mg 0.199mg 8%
Vitamin B5 0.748mg 0.337mg 8%
Fructose 6g 8%
Calories 335kcal 198kcal 7%
Fats 1.23g 6.01g 7%
Calcium 127mg 57mg 7%
Vitamin B3 1.455mg 0.906mg 3%
Monounsaturated fat 0.106g 1.118g 3%
Saturated fat 0.316g 1.025g 3%
Manganese 0.92mg 0.859mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B2 0.213mg 0.233mg 2%
Net carbs 35.35g 19.97g N/A
Sugar 6.2g N/A
Vitamin A 0µg 4µg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.273mg 0.155mg 0%
Threonine 0.969mg 0.479mg 0%
Isoleucine 1.017mg 0.508mg 0%
Leucine 1.838mg 0.82mg 0%
Lysine 1.58mg 0.478mg 0%
Methionine 0.346mg 0.129mg 0%
Phenylalanine 1.245mg 0.486mg 0%
Valine 1.205mg 0.547mg 0%
Histidine 0.641mg 0.243mg 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
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more ProteinProtein +80.1%
Contains more CarbsCarbs +136.7%
Contains more FatsFats +388.6%
Contains more WaterWater +247.2%
Contains more OtherOther +288.2%

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
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Mono. FatMonounsaturated fat +954.7%
Contains more Poly. FatPolyunsaturated fat +447.2%

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.