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  6. Soup beans vs. Cranberry bean raw

Soup beans vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the main differences between soup beans and cranberry bean raw?

  • Soup beans are richer in vitamin A, while cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, magnesium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 148% higher.
  • Cranberry bean raw has 813 times less vitamin A than soup beans. Soup beans have 1626IU of vitamin A, while cranberry bean raw has 2IU.
  • Soup beans have a higher glycemic index (64) than cranberry bean raw (35).

We used Soup, bean with ham, canned, chunky, ready-to-serve and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Soup beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 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 +721.1%
Contains more CalciumCalcium +296.9%
Contains more PotassiumPotassium +661.1%
Contains more IronIron +275.9%
Contains more CopperCopper +396.3%
Contains more ZincZinc +725%
Contains more PhosphorusPhosphorus +530.5%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +217.2%
Contains more SeleniumSelenium +84.1%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1145%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more Vitamin B5Vitamin B5 +1770%
Contains more Vitamin B6Vitamin B6 +518%
Contains more FolateFolate +4933.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soup beans Cranberry bean raw DV% diff.
Folate 12µg 604µg 148%
Fiber 4.6g 24.7g 80%
Copper 0.16mg 0.794mg 70%
Vitamin B1 0.06mg 0.747mg 57%
Iron 1.33mg 5mg 46%
Phosphorus 59mg 372mg 45%
Protein 5.19g 23.03g 36%
Potassium 175mg 1332mg 34%
Magnesium 19mg 156mg 33%
Zinc 0.44mg 3.63mg 29%
Manganese 0.29mg 0.92mg 27%
Vitamin B6 0.05mg 0.309mg 20%
Sodium 400mg 6mg 17%
Carbs 11.16g 60.05g 16%
Vitamin B5 0.04mg 0.748mg 14%
Vitamin B2 0.06mg 0.213mg 12%
Calories 95kcal 335kcal 12%
Selenium 6.9µg 12.7µg 11%
Calcium 32mg 127mg 10%
Vitamin A 81µg 0µg 9%
Saturated fat 1.37g 0.316g 5%
Vitamin B3 0.7mg 1.455mg 5%
Monounsaturated fat 1.58g 0.106g 4%
Fats 3.5g 1.23g 3%
Cholesterol 9mg 0mg 3%
Vitamin C 1.8mg 0mg 2%
Vitamin B12 0.03µg 0µg 1%
Polyunsaturated fat 0.39g 0.527g 1%
Net carbs 6.56g 35.35g N/A
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +184.6%
Contains more WaterWater +534.6%
Contains more ProteinProtein +343.7%
Contains more CarbsCarbs +438.1%
Contains more OtherOther +117.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 +1390.6%
Contains less Sat. FatSaturated fat -76.9%
Contains more Poly. FatPolyunsaturated fat +35.1%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.