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  6. Cranberry bean raw vs. Soybean raw

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

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What are the differences between cranberry bean raw and soybean raw?

  • Cranberry bean raw is higher in fiber and folate; however, soybean raw is richer in iron, copper, manganese, vitamin B2, phosphorus, magnesium, calcium, and potassium.
  • Soybean raw's daily need coverage for iron is 134% more.
  • Soybean raw contains 3 times less fiber than cranberry bean raw. Cranberry bean raw contains 24.7g of fiber, while soybean raw contains 9.3g.
  • Soybean raw has a lower glycemic index (14) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and Soybeans, mature seeds, raw types in this article.

Infographic

Cranberry bean raw vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +79.5%
Contains more CalciumCalcium +118.1%
Contains more PotassiumPotassium +34.9%
Contains more IronIron +214%
Contains more CopperCopper +108.8%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +89.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +173.6%
Contains more SeleniumSelenium +40.2%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more FolateFolate +61.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +17%
Contains more Vitamin B2Vitamin B2 +308.5%
Contains more Vitamin B3Vitamin B3 +11.5%
Contains more Vitamin B6Vitamin B6 +22%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Soybean raw DV% diff.
Iron 5mg 15.7mg 134%
Copper 0.794mg 1.658mg 96%
Polyunsaturated fat 0.527g 11.255g 72%
Manganese 0.92mg 2.517mg 69%
Fiber 24.7g 9.3g 62%
Folate 604µg 375µg 57%
Vitamin B2 0.213mg 0.87mg 51%
Phosphorus 372mg 704mg 47%
Vitamin K 47µg 39%
Magnesium 156mg 280mg 30%
Fats 1.23g 19.94g 29%
Protein 23.03g 36.49g 27%
Choline 115.9mg 21%
Calcium 127mg 277mg 15%
Potassium 1332mg 1797mg 14%
Saturated fat 0.316g 2.884g 12%
Monounsaturated fat 0.106g 4.404g 11%
Zinc 3.63mg 4.89mg 11%
Vitamin B1 0.747mg 0.874mg 11%
Carbs 60.05g 30.16g 10%
Selenium 12.7µg 17.8µg 9%
Vitamin C 0mg 6mg 7%
Calories 335kcal 446kcal 6%
Vitamin E 0.85mg 6%
Vitamin B6 0.309mg 0.377mg 5%
Vitamin B5 0.748mg 0.793mg 1%
Vitamin B3 1.455mg 1.623mg 1%
Net carbs 35.35g 20.86g N/A
Sugar 7.33g N/A
Sodium 6mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.273mg 0.591mg 0%
Threonine 0.969mg 1.766mg 0%
Isoleucine 1.017mg 1.971mg 0%
Leucine 1.838mg 3.309mg 0%
Lysine 1.58mg 2.706mg 0%
Methionine 0.346mg 0.547mg 0%
Phenylalanine 1.245mg 2.122mg 0%
Valine 1.205mg 2.029mg 0%
Histidine 0.641mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +99.1%
Contains more WaterWater +45.1%
Contains more ProteinProtein +58.4%
Contains more FatsFats +1521.1%
Contains more OtherOther +47.6%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +4054.7%
Contains more Poly. FatPolyunsaturated fat +2035.7%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.