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  6. Cranberry beans vs. Soybean meal

Cranberry beans vs. Soybean meal — In-Depth Nutrition Comparison

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How are cranberry beans and soybean meal different?

  • Soybean meal has more copper, manganese, iron, phosphorus, potassium, magnesium, vitamin B1, vitamin B6, zinc, and vitamin B5 than cranberry beans.
  • Daily need coverage for copper for soybean meal is 197% higher.
  • Cranberry beans has a lower glycemic index (35) than soybean meal (68).

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Soy meal, defatted, raw are the varieties used in this article.

Infographic

Cranberry beans vs Soybean meal 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +512%
Contains more CalciumCalcium +388%
Contains more PotassiumPotassium +543.4%
Contains more IronIron +555.5%
Contains more CopperCopper +765.8%
Contains more ZincZinc +343.9%
Contains more PhosphorusPhosphorus +419.3%
Contains more ManganeseManganese +927%
Contains more SeleniumSelenium +153.8%

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% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin B1Vitamin B1 +229%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +402.3%
Contains more Vitamin B5Vitamin B5 +723.3%
Contains more Vitamin B6Vitamin B6 +602.5%
Contains more FolateFolate +46.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry beans Soybean meal DV% diff.
Copper 0.231mg 2mg 197%
Manganese 0.37mg 3.8mg 149%
Iron 2.09mg 13.7mg 145%
Phosphorus 135mg 701mg 81%
Protein 9.34g 49.2g 80%
Potassium 387mg 2490mg 62%
Magnesium 50mg 306mg 61%
Vitamin B1 0.21mg 0.691mg 40%
Vitamin B6 0.081mg 0.569mg 38%
Zinc 1.14mg 5.06mg 36%
Vitamin B5 0.24mg 1.976mg 35%
Fiber 8.6g 34%
Folate 207µg 303µg 24%
Calcium 50mg 244mg 19%
Vitamin B2 0.069mg 0.251mg 14%
Vitamin B3 0.515mg 2.587mg 13%
Calories 136kcal 337kcal 10%
Polyunsaturated fat 0.199g 1.045g 6%
Selenium 1.3µg 3.3µg 4%
Carbs 24.46g 35.89g 4%
Fats 0.46g 2.39g 3%
Saturated fat 0.119g 0.268g 1%
Monounsaturated fat 0.04g 0.409g 1%
Net carbs 15.86g 35.89g N/A
Sodium 1mg 3mg 0%
Vitamin A 2µg 0%
Tryptophan 0.111mg 0.653mg 0%
Threonine 0.393mg 1.952mg 0%
Isoleucine 0.412mg 2.18mg 0%
Leucine 0.746mg 3.66mg 0%
Lysine 0.641mg 2.991mg 0%
Methionine 0.14mg 0.606mg 0%
Phenylalanine 0.505mg 2.346mg 0%
Valine 0.489mg 2.243mg 0%
Histidine 0.26mg 1.212mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +831.6%
Contains more ProteinProtein +426.8%
Contains more FatsFats +419.6%
Contains more CarbsCarbs +46.7%
Contains more OtherOther +411.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -55.6%
Contains more Mono. FatMonounsaturated fat +922.5%
Contains more Poly. FatPolyunsaturated fat +425.1%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.