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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 Calcium +3075%
Contains more Iron +941.7%
Contains more Magnesium +1633.3%
Contains more Phosphorus +1388%
Contains more Potassium +3705.7%
Contains less Sodium -90%
Contains more Zinc +2925%
Contains more Copper +9825%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +3075%
Contains more Iron +941.7%
Contains more Magnesium +1633.3%
Contains more Phosphorus +1388%
Contains more Potassium +3705.7%
Contains less Sodium -90%
Contains more Zinc +2925%
Contains more Copper +9825%

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
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%

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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Soba Opinion
Net carbs 35.35g 21.44g Cranberry bean
Protein 23.03g 5.06g Cranberry bean
Fats 1.23g 0.1g Cranberry bean
Carbs 60.05g 21.44g Cranberry bean
Calories 335kcal 99kcal Cranberry bean
Starch g g
Fructose g g
Sugar g g
Fiber 24.7g g Cranberry bean
Calcium 127mg 4mg Cranberry bean
Iron 5mg 0.48mg Cranberry bean
Magnesium 156mg 9mg Cranberry bean
Phosphorus 372mg 25mg Cranberry bean
Potassium 1332mg 35mg Cranberry bean
Sodium 6mg 60mg Cranberry bean
Zinc 3.63mg 0.12mg Cranberry bean
Copper 0.794mg 0.008mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.094mg Cranberry bean
Vitamin B2 0.213mg 0.026mg Cranberry bean
Vitamin B3 1.455mg 0.51mg Cranberry bean
Vitamin B5 0.748mg 0.235mg Cranberry bean
Vitamin B6 0.309mg 0.04mg Cranberry bean
Folate 604µg 7µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.273mg 0.072mg Cranberry bean
Threonine 0.969mg 0.177mg Cranberry bean
Isoleucine 1.017mg 0.195mg Cranberry bean
Leucine 1.838mg 0.33mg Cranberry bean
Lysine 1.58mg 0.214mg Cranberry bean
Methionine 0.346mg 0.072mg Cranberry bean
Phenylalanine 1.245mg 0.217mg Cranberry bean
Valine 1.205mg 0.249mg Cranberry bean
Histidine 0.641mg 0.119mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Soba
Saturated Fat 0.316g 0.019g Soba
Monounsaturated Fat 0.106g 0.026g Cranberry bean
Polyunsaturated fat 0.527g 0.031g Cranberry bean

Which food is preferable for your diet?

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

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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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.