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Cranberry bean vs Soybean raw - In-Depth Nutrition Comparison

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What are the differences between Cranberry bean and Soybean raw?

  • Cranberry bean is higher in Fiber, and Folate, however Soybean raw is richer in Iron, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Calcium, and Potassium.
  • Soybean raw's daily need coverage for Iron is 134% more.
  • Soybean raw contains 3 times less Fiber than Cranberry bean. Cranberry bean contains 24.7g of Fiber, while Soybean raw contains 9.3g.

We used Beans, cranberry (roman), mature seeds, raw and Soybeans, mature seeds, raw types in this article.

Infographic

Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cranberry bean
Cranberry bean
0
:
8
Soybean raw
Soybean raw
Contains more Calcium +118.1%
Contains more Iron +214%
Contains more Magnesium +79.5%
Contains more Phosphorus +89.2%
Contains more Potassium +34.9%
Contains less Sodium -66.7%
Contains more Zinc +34.7%
Contains more Copper +108.8%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +118.1%
Contains more Iron +214%
Contains more Magnesium +79.5%
Contains more Phosphorus +89.2%
Contains more Potassium +34.9%
Contains less Sodium -66.7%
Contains more Zinc +34.7%
Contains more Copper +108.8%

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
Cranberry bean
Cranberry bean
1
:
9
Soybean raw
Soybean raw
Contains more Folate +61.1%
Contains more Vitamin A +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17%
Contains more Vitamin B2 +308.5%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +22%
Equal in Vitamin B5 - 0.793
Cranberry bean
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%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Folate +61.1%
Contains more Vitamin A +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17%
Contains more Vitamin B2 +308.5%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +22%
Equal in Vitamin B5 - 0.793

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean
Cranberry bean
2
:
3
Soybean raw
Soybean raw
Contains more Carbs +99.1%
Contains more Water +45.1%
Contains more Protein +58.4%
Contains more Fats +1521.1%
Contains more Other +47.6%
Cranberry bean
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Soybean raw
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 Carbs +99.1%
Contains more Water +45.1%
Contains more Protein +58.4%
Contains more Fats +1521.1%
Contains more Other +47.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean
Cranberry bean
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +4054.7%
Contains more Polyunsaturated fat +2035.7%
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +4054.7%
Contains more Polyunsaturated fat +2035.7%

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 Soybean raw
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Soybean raw Opinion
Net carbs 35.35g 20.86g Cranberry bean
Protein 23.03g 36.49g Soybean raw
Fats 1.23g 19.94g Soybean raw
Carbs 60.05g 30.16g Cranberry bean
Calories 335kcal 446kcal Soybean raw
Sugar 7.33g Cranberry bean
Fiber 24.7g 9.3g Cranberry bean
Calcium 127mg 277mg Soybean raw
Iron 5mg 15.7mg Soybean raw
Magnesium 156mg 280mg Soybean raw
Phosphorus 372mg 704mg Soybean raw
Potassium 1332mg 1797mg Soybean raw
Sodium 6mg 2mg Soybean raw
Zinc 3.63mg 4.89mg Soybean raw
Copper 0.794mg 1.658mg Soybean raw
Vitamin A 2IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.747mg 0.874mg Soybean raw
Vitamin B2 0.213mg 0.87mg Soybean raw
Vitamin B3 1.455mg 1.623mg Soybean raw
Vitamin B5 0.748mg 0.793mg Soybean raw
Vitamin B6 0.309mg 0.377mg Soybean raw
Folate 604µg 375µg Cranberry bean
Vitamin K 47µg Soybean raw
Tryptophan 0.273mg 0.591mg Soybean raw
Threonine 0.969mg 1.766mg Soybean raw
Isoleucine 1.017mg 1.971mg Soybean raw
Leucine 1.838mg 3.309mg Soybean raw
Lysine 1.58mg 2.706mg Soybean raw
Methionine 0.346mg 0.547mg Soybean raw
Phenylalanine 1.245mg 2.122mg Soybean raw
Valine 1.205mg 2.029mg Soybean raw
Histidine 0.641mg 1.097mg Soybean raw
Saturated Fat 0.316g 2.884g Cranberry bean
Monounsaturated Fat 0.106g 4.404g Soybean raw
Polyunsaturated fat 0.527g 11.255g Soybean raw

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
69%
Cranberry bean
85%
Soybean raw
Minerals Daily Need Coverage Score
122%
Cranberry bean
252%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 2.568g)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $1)
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. 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.