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Cranberry bean vs Soba - In-Depth Nutrition Comparison

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The main differences between Cranberry bean and Soba

  • Cranberry bean is richer than Soba in Folate, Copper, Iron, Vitamin B1, Phosphorus, Potassium, Magnesium, Zinc, Manganese, and Vitamin B6.
  • Daily need coverage for Folate from Cranberry bean is 149% higher.
  • Cranberry bean contains 99 times more Copper than Soba. Cranberry bean contains 0.794mg of Copper, while Soba contains 0.008mg.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Noodles, japanese, soba, cooked.

Infographic

Cranberry bean vs Soba infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +941.7%
Contains more Calcium +3075%
Contains more Potassium +3705.7%
Contains more Magnesium +1633.3%
Contains more Copper +9825%
Contains more Zinc +2925%
Contains more Phosphorus +1388%
Contains less Sodium -90%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 2% 4% 7% 3% 4% 11% 8%
Contains more Iron +941.7%
Contains more Calcium +3075%
Contains more Potassium +3705.7%
Contains more Magnesium +1633.3%
Contains more Copper +9825%
Contains more Zinc +2925%
Contains more Phosphorus +1388%
Contains less Sodium -90%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Soba
Contains more Vitamin A +∞%
Contains more Vitamin B1 +694.7%
Contains more Vitamin B2 +719.2%
Contains more Vitamin B3 +185.3%
Contains more Vitamin B5 +218.3%
Contains more Vitamin B6 +672.5%
Contains more Folate +8528.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 24% 6% 10% 15% 10% 0% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +694.7%
Contains more Vitamin B2 +719.2%
Contains more Vitamin B3 +185.3%
Contains more Vitamin B5 +218.3%
Contains more Vitamin B6 +672.5%
Contains more Folate +8528.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
6
Soba
Mineral Summary Score
122
Cranberry bean
7
Soba

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
30%
Soba
Carbohydrates
60%
Cranberry bean
21%
Soba
Fats
6%
Cranberry bean
0%
Soba

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Soba
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 0.297g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.4)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Cranberry bean Soba Opinion
Calories 335 99 Cranberry bean
Protein 23.03 5.06 Cranberry bean
Fats 1.23 0.1 Cranberry bean
Vitamin C 0 0
Carbs 60.05 21.44 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 0.48 Cranberry bean
Calcium 127 4 Cranberry bean
Potassium 1332 35 Cranberry bean
Magnesium 156 9 Cranberry bean
Sugar
Fiber 24.7 Cranberry bean
Copper 0.794 0.008 Cranberry bean
Zinc 3.63 0.12 Cranberry bean
Starch
Phosphorus 372 25 Cranberry bean
Sodium 6 60 Cranberry bean
Vitamin A 2 0 Cranberry bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.747 0.094 Cranberry bean
Vitamin B2 0.213 0.026 Cranberry bean
Vitamin B3 1.455 0.51 Cranberry bean
Vitamin B5 0.748 0.235 Cranberry bean
Vitamin B6 0.309 0.04 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folate 604 7 Cranberry bean
Trans Fat 0 Soba
Saturated Fat 0.316 0.019 Soba
Monounsaturated Fat 0.106 0.026 Cranberry bean
Polyunsaturated fat 0.527 0.031 Cranberry bean
Tryptophan 0.273 0.072 Cranberry bean
Threonine 0.969 0.177 Cranberry bean
Isoleucine 1.017 0.195 Cranberry bean
Leucine 1.838 0.33 Cranberry bean
Lysine 1.58 0.214 Cranberry bean
Methionine 0.346 0.072 Cranberry bean
Phenylalanine 1.245 0.217 Cranberry bean
Valine 1.205 0.249 Cranberry bean
Histidine 0.641 0.119 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.