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  6. Cranberry beans vs. Soybean raw

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

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How are cranberry beans and soybean raw different?

  • Soybean raw is higher than cranberry beans in iron, copper, manganese, phosphorus, vitamin B2, vitamin B1, magnesium, folate, potassium, and zinc.
  • Soybean raw covers your daily need for iron, 170% more than cranberry beans.
  • Cranberry beans has a higher glycemic index (35) than soybean raw (14).

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Soybeans, mature seeds, raw types were used in this article.

Infographic

Cranberry beans vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +454%
Contains more PotassiumPotassium +364.3%
Contains more IronIron +651.2%
Contains more CopperCopper +617.7%
Contains more ZincZinc +328.9%
Contains more PhosphorusPhosphorus +421.5%
Contains more ManganeseManganese +580.3%
Contains more SeleniumSelenium +1269.2%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +316.2%
Contains more Vitamin B2Vitamin B2 +1160.9%
Contains more Vitamin B3Vitamin B3 +215.1%
Contains more Vitamin B5Vitamin B5 +230.4%
Contains more Vitamin B6Vitamin B6 +365.4%
Contains more FolateFolate +81.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Soybean raw DV% diff.
Iron 2.09mg 15.7mg 170%
Copper 0.231mg 1.658mg 159%
Manganese 0.37mg 2.517mg 93%
Phosphorus 135mg 704mg 81%
Polyunsaturated fat 0.199g 11.255g 74%
Vitamin B2 0.069mg 0.87mg 62%
Vitamin B1 0.21mg 0.874mg 55%
Magnesium 50mg 280mg 55%
Protein 9.34g 36.49g 54%
Folate 207µg 375µg 42%
Potassium 387mg 1797mg 41%
Vitamin K 47µg 39%
Zinc 1.14mg 4.89mg 34%
Fats 0.46g 19.94g 30%
Selenium 1.3µg 17.8µg 30%
Calcium 50mg 277mg 23%
Vitamin B6 0.081mg 0.377mg 23%
Choline 115.9mg 21%
Calories 136kcal 446kcal 16%
Saturated fat 0.119g 2.884g 13%
Monounsaturated fat 0.04g 4.404g 11%
Vitamin B5 0.24mg 0.793mg 11%
Vitamin C 0mg 6mg 7%
Vitamin B3 0.515mg 1.623mg 7%
Vitamin E 0.85mg 6%
Fiber 8.6g 9.3g 3%
Carbs 24.46g 30.16g 2%
Net carbs 15.86g 20.86g N/A
Sugar 7.33g N/A
Sodium 1mg 2mg 0%
Vitamin A 1µg 0%
Tryptophan 0.111mg 0.591mg 0%
Threonine 0.393mg 1.766mg 0%
Isoleucine 0.412mg 1.971mg 0%
Leucine 0.746mg 3.309mg 0%
Lysine 0.641mg 2.706mg 0%
Methionine 0.14mg 0.547mg 0%
Phenylalanine 0.505mg 2.122mg 0%
Valine 0.489mg 2.029mg 0%
Histidine 0.26mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +657%
Contains more ProteinProtein +290.7%
Contains more FatsFats +4234.8%
Contains more CarbsCarbs +23.3%
Contains more OtherOther +346.8%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +10910%
Contains more Poly. FatPolyunsaturated fat +5555.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.