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  6. Cranberry bean raw vs. Soup beans

Cranberry bean raw vs. Soup beans — In-Depth Nutrition Comparison

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What are the main differences between cranberry bean raw and soup beans?

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, and zinc, while soup beans are higher in vitamin A.
  • Cranberry bean raw's daily need coverage for folate is 148% higher.
  • Soup beans have 12 times less vitamin B1 than cranberry bean raw. Cranberry bean raw has 0.747mg of vitamin B1, while soup beans have 0.06mg.
  • Soup beans have a higher glycemic index (64) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and Soup, bean with ham, canned, chunky, ready-to-serve types in this comparison.

Infographic

Cranberry bean raw vs Soup 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.
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +721.1%
Contains more CalciumCalcium +296.9%
Contains more PotassiumPotassium +661.1%
Contains more IronIron +275.9%
Contains more CopperCopper +396.3%
Contains more ZincZinc +725%
Contains more PhosphorusPhosphorus +530.5%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +217.2%
Contains more SeleniumSelenium +84.1%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin B1Vitamin B1 +1145%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more Vitamin B5Vitamin B5 +1770%
Contains more Vitamin B6Vitamin B6 +518%
Contains more FolateFolate +4933.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Soup beans DV% diff.
Folate 604µg 12µg 148%
Fiber 24.7g 4.6g 80%
Copper 0.794mg 0.16mg 70%
Vitamin B1 0.747mg 0.06mg 57%
Iron 5mg 1.33mg 46%
Phosphorus 372mg 59mg 45%
Protein 23.03g 5.19g 36%
Potassium 1332mg 175mg 34%
Magnesium 156mg 19mg 33%
Zinc 3.63mg 0.44mg 29%
Manganese 0.92mg 0.29mg 27%
Vitamin B6 0.309mg 0.05mg 20%
Sodium 6mg 400mg 17%
Carbs 60.05g 11.16g 16%
Vitamin B5 0.748mg 0.04mg 14%
Vitamin B2 0.213mg 0.06mg 12%
Calories 335kcal 95kcal 12%
Selenium 12.7µg 6.9µg 11%
Calcium 127mg 32mg 10%
Vitamin A 0µg 81µg 9%
Saturated fat 0.316g 1.37g 5%
Vitamin B3 1.455mg 0.7mg 5%
Monounsaturated fat 0.106g 1.58g 4%
Fats 1.23g 3.5g 3%
Cholesterol 0mg 9mg 3%
Vitamin C 0mg 1.8mg 2%
Vitamin B12 0µg 0.03µg 1%
Polyunsaturated fat 0.527g 0.39g 1%
Net carbs 35.35g 6.56g N/A
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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +343.7%
Contains more CarbsCarbs +438.1%
Contains more OtherOther +117.1%
Contains more FatsFats +184.6%
Contains more WaterWater +534.6%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +35.1%
Contains more Mono. FatMonounsaturated fat +1390.6%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.