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  6. Miso vs. Cranberry bean raw

Miso vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between miso and cranberry bean raw

  • Miso contains less folate, fiber, vitamin B1, copper, potassium, iron, phosphorus, magnesium, and selenium than cranberry bean raw.
  • Miso's daily need coverage for sodium is 162% higher.
  • The amount of sodium in cranberry bean raw is lower.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of miso is 61.

The food types used in this comparison are Miso and Beans, cranberry (roman), mature seeds, raw.

Infographic

Miso vs Cranberry bean 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.
Miso
Miso
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +122.8%
Contains more PotassiumPotassium +534.3%
Contains more IronIron +100.8%
Contains more CopperCopper +89%
Contains more ZincZinc +41.8%
Contains more PhosphorusPhosphorus +134%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +81.4%
~equal in Manganese ~0.92mg

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.
Miso
Miso
5
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +662.2%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more Vitamin B5Vitamin B5 +122%
Contains more Vitamin B6Vitamin B6 +55.3%
Contains more FolateFolate +3078.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.213mg

All nutrients comparison - raw data values

Nutrient Miso Cranberry bean raw DV% diff.
Sodium 3728mg 6mg 162%
Folate 19µg 604µg 146%
Fiber 5.4g 24.7g 77%
Vitamin B1 0.098mg 0.747mg 54%
Copper 0.42mg 0.794mg 42%
Potassium 210mg 1332mg 33%
Iron 2.49mg 5mg 31%
Phosphorus 159mg 372mg 30%
Magnesium 48mg 156mg 26%
Vitamin K 29.3µg 24%
Protein 12.79g 23.03g 20%
Polyunsaturated fat 2.884g 0.527g 16%
Choline 72.2mg 13%
Carbs 25.37g 60.05g 12%
Selenium 7µg 12.7µg 10%
Zinc 2.56mg 3.63mg 10%
Vitamin B6 0.199mg 0.309mg 8%
Vitamin B5 0.337mg 0.748mg 8%
Fructose 6g 8%
Calories 198kcal 335kcal 7%
Fats 6.01g 1.23g 7%
Calcium 57mg 127mg 7%
Vitamin B3 0.906mg 1.455mg 3%
Monounsaturated fat 1.118g 0.106g 3%
Saturated fat 1.025g 0.316g 3%
Manganese 0.859mg 0.92mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B2 0.233mg 0.213mg 2%
Net carbs 19.97g 35.35g N/A
Sugar 6.2g N/A
Vitamin A 4µg 0µg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.155mg 0.273mg 0%
Threonine 0.479mg 0.969mg 0%
Isoleucine 0.508mg 1.017mg 0%
Leucine 0.82mg 1.838mg 0%
Lysine 0.478mg 1.58mg 0%
Methionine 0.129mg 0.346mg 0%
Phenylalanine 0.486mg 1.245mg 0%
Valine 0.547mg 1.205mg 0%
Histidine 0.243mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Miso
Miso
3
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +388.6%
Contains more WaterWater +247.2%
Contains more OtherOther +288.2%
Contains more ProteinProtein +80.1%
Contains more CarbsCarbs +136.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +954.7%
Contains more Poly. FatPolyunsaturated fat +447.2%
Contains less Sat. FatSaturated fat -69.2%

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.