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  6. Cranberry bean raw vs. Pea soup

Cranberry bean raw vs. Pea soup — In-Depth Nutrition Comparison

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How are cranberry bean raw and pea soup different?

  • Pea soup contains less folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, manganese, and zinc than cranberry bean raw.
  • Cranberry bean raw covers your daily need for folate, 151% more than pea soup.
  • Cranberry bean raw has 19 times more potassium than pea soup. Cranberry bean raw has 1332mg of potassium, while pea soup has 71mg.
  • Pea soup has a higher glycemic index. The glycemic index of pea soup is 66, while the glycemic index of cranberry bean raw is 35.

Beans, cranberry (roman), mature seeds, raw and Soup, pea, green, canned, prepared with equal volume water types were used in this article.

Infographic

Cranberry bean raw vs Pea soup 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +940%
Contains more CalciumCalcium +958.3%
Contains more PotassiumPotassium +1776.1%
Contains more IronIron +584.9%
Contains more CopperCopper +443.8%
Contains more ZincZinc +467.2%
Contains more PhosphorusPhosphorus +691.5%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +275.5%
Contains more SeleniumSelenium +252.8%

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%
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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin B1Vitamin B1 +1767.5%
Contains more Vitamin B2Vitamin B2 +752%
Contains more Vitamin B3Vitamin B3 +214.9%
Contains more Vitamin B5Vitamin B5 +1426.5%
Contains more Vitamin B6Vitamin B6 +1445%
Contains more FolateFolate +60300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Pea soup DV% diff.
Folate 604µg 1µg 151%
Fiber 24.7g 1.9g 91%
Copper 0.794mg 0.146mg 72%
Vitamin B1 0.747mg 0.04mg 59%
Iron 5mg 0.73mg 53%
Phosphorus 372mg 47mg 46%
Protein 23.03g 3.2g 40%
Potassium 1332mg 71mg 37%
Magnesium 156mg 15mg 34%
Manganese 0.92mg 0.245mg 29%
Zinc 3.63mg 0.64mg 27%
Vitamin B6 0.309mg 0.02mg 22%
Carbs 60.05g 9.88g 17%
Selenium 12.7µg 3.6µg 17%
Vitamin B5 0.748mg 0.049mg 14%
Vitamin B2 0.213mg 0.025mg 14%
Calories 335kcal 61kcal 14%
Sodium 6mg 336mg 14%
Calcium 127mg 12mg 12%
Vitamin B3 1.455mg 0.462mg 6%
Polyunsaturated fat 0.527g 0.142g 3%
Choline 13.2mg 2%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.106g 0.372g 1%
Saturated fat 0.316g 0.524g 1%
Vitamin C 0mg 0.6mg 1%
Fats 1.23g 1.09g 0%
Net carbs 35.35g 7.98g N/A
Sugar 3.19g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +619.7%
Contains more FatsFats +12.8%
Contains more CarbsCarbs +507.8%
Contains more OtherOther +157.8%
Contains more WaterWater +582.4%

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -39.7%
Contains more Poly. FatPolyunsaturated fat +271.1%
Contains more Mono. FatMonounsaturated fat +250.9%

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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.