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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 from Soybean meal is 197% higher.

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.
Contains less Sodium -66.7%
Contains more Calcium +388%
Contains more Iron +555.5%
Contains more Magnesium +512%
Contains more Phosphorus +419.3%
Contains more Potassium +543.4%
Contains more Zinc +343.9%
Contains more Copper +765.8%
Contains more Manganese +927%
Contains more Selenium +153.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Contains less Sodium -66.7%
Contains more Calcium +388%
Contains more Iron +555.5%
Contains more Magnesium +512%
Contains more Phosphorus +419.3%
Contains more Potassium +543.4%
Contains more Zinc +343.9%
Contains more Copper +765.8%
Contains more Manganese +927%
Contains more Selenium +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +229%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +402.3%
Contains more Vitamin B5 +723.3%
Contains more Vitamin B6 +602.5%
Contains more Folate +46.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +229%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +402.3%
Contains more Vitamin B5 +723.3%
Contains more Vitamin B6 +602.5%
Contains more Folate +46.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +831.6%
Contains more Protein +426.8%
Contains more Fats +419.6%
Contains more Carbs +46.7%
Contains more Other +411.9%
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 Water +831.6%
Contains more Protein +426.8%
Contains more Fats +419.6%
Contains more Carbs +46.7%
Contains more Other +411.9%

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Soybean meal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Cranberry beans
58%
Soybean meal
Minerals Daily Need Coverage Score
38%
Cranberry beans
264%
Soybean meal

Comparison summary

Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $2.4)
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 33)
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

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.