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  6. Cranberry bean raw vs. Soy milk

Cranberry bean raw vs. Soy milk — In-Depth Nutrition Comparison

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How are Cranberry bean raw and Soy milk different?

  • Cranberry bean raw has more Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Potassium, Zinc, Magnesium, and Manganese than Soy milk.
  • Daily need coverage for Folate from Cranberry bean raw is 147% higher.
  • Cranberry bean raw contains 41 times more Fiber than Soy milk. While Cranberry bean raw contains 24.7g of Fiber, Soy milk contains only 0.6g.

Beans, cranberry (roman), mature seeds, raw and Soymilk, original and vanilla, unfortified are the varieties used in this article.

Infographic

Cranberry bean raw vs Soy milk 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.
Cranberry bean raw
Cranberry bean raw
10
:
0
Soy milk
Soy milk
Contains more Calcium +408%
Contains more Iron +681.3%
Contains more Magnesium +524%
Contains more Phosphorus +615.4%
Contains more Potassium +1028.8%
Contains less Sodium -88.2%
Contains more Zinc +2925%
Contains more Copper +520.3%
Contains more Manganese +312.6%
Contains more Selenium +164.6%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +408%
Contains more Iron +681.3%
Contains more Magnesium +524%
Contains more Phosphorus +615.4%
Contains more Potassium +1028.8%
Contains less Sodium -88.2%
Contains more Zinc +2925%
Contains more Copper +520.3%
Contains more Manganese +312.6%
Contains more Selenium +164.6%

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.
Cranberry bean raw
Cranberry bean raw
6
:
3
Soy milk
Soy milk
Contains more Vitamin B1 +1145%
Contains more Vitamin B2 +208.7%
Contains more Vitamin B3 +183.6%
Contains more Vitamin B5 +100.5%
Contains more Vitamin B6 +301.3%
Contains more Folate +3255.6%
Contains more Vitamin A +50%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin B1 +1145%
Contains more Vitamin B2 +208.7%
Contains more Vitamin B3 +183.6%
Contains more Vitamin B5 +100.5%
Contains more Vitamin B6 +301.3%
Contains more Folate +3255.6%
Contains more Vitamin A +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
3
:
2
Soy milk
Soy milk
Contains more Protein +604.3%
Contains more Carbs +856.2%
Contains more Other +407.7%
Contains more Fats +42.3%
Contains more Water +610.7%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +604.3%
Contains more Carbs +856.2%
Contains more Other +407.7%
Contains more Fats +42.3%
Contains more Water +610.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
0
:
3
Soy milk
Soy milk
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +278.3%
Contains more Polyunsaturated fat +82.4%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains less Saturated Fat -35.1%
Contains more Monounsaturated Fat +278.3%
Contains more Polyunsaturated fat +82.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Soy milk Opinion
Net carbs 35.35g 5.68g Cranberry bean raw
Protein 23.03g 3.27g Cranberry bean raw
Fats 1.23g 1.75g Soy milk
Carbs 60.05g 6.28g Cranberry bean raw
Calories 335kcal 54kcal Cranberry bean raw
Sugar 3.99g Cranberry bean raw
Fiber 24.7g 0.6g Cranberry bean raw
Calcium 127mg 25mg Cranberry bean raw
Iron 5mg 0.64mg Cranberry bean raw
Magnesium 156mg 25mg Cranberry bean raw
Phosphorus 372mg 52mg Cranberry bean raw
Potassium 1332mg 118mg Cranberry bean raw
Sodium 6mg 51mg Cranberry bean raw
Zinc 3.63mg 0.12mg Cranberry bean raw
Copper 0.794mg 0.128mg Cranberry bean raw
Manganese 0.92mg 0.223mg Cranberry bean raw
Selenium 12.7µg 4.8µg Cranberry bean raw
Vitamin A 2IU 3IU Soy milk
Vitamin E 0.11mg Soy milk
Vitamin B1 0.747mg 0.06mg Cranberry bean raw
Vitamin B2 0.213mg 0.069mg Cranberry bean raw
Vitamin B3 1.455mg 0.513mg Cranberry bean raw
Vitamin B5 0.748mg 0.373mg Cranberry bean raw
Vitamin B6 0.309mg 0.077mg Cranberry bean raw
Folate 604µg 18µg Cranberry bean raw
Vitamin K 3µg Soy milk
Tryptophan 0.273mg 0.038mg Cranberry bean raw
Threonine 0.969mg 0.108mg Cranberry bean raw
Isoleucine 1.017mg 0.114mg Cranberry bean raw
Leucine 1.838mg 0.186mg Cranberry bean raw
Lysine 1.58mg 0.131mg Cranberry bean raw
Methionine 0.346mg 0.027mg Cranberry bean raw
Phenylalanine 1.245mg 0.113mg Cranberry bean raw
Valine 1.205mg 0.117mg Cranberry bean raw
Histidine 0.641mg 0.061mg Cranberry bean raw
Saturated Fat 0.316g 0.205g Soy milk
Monounsaturated Fat 0.106g 0.401g Soy milk
Polyunsaturated fat 0.527g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
9%
Soy milk
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
19%
Soy milk

Comparison summary

Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.111g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.6)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.