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Soup beans vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between soup beans and cranberries

  • Soup beans are higher in vitamin A, iron, selenium, copper, and phosphorus, yet cranberries are higher in vitamin C and vitamin B5.
  • Soup beans cover your daily vitamin A needs 31% more than cranberries.
  • Soup beans contain 200 times more sodium than cranberries. While soup beans contain 400mg of sodium, cranberries contain only 2mg.
  • The glycemic index of cranberries is lower.

Food varieties used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Cranberries, raw.

Infographic

Soup beans vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +118.8%
Contains more IronIron +478.3%
Contains more CopperCopper +185.7%
Contains more ZincZinc +388.9%
Contains more PhosphorusPhosphorus +436.4%
Contains more SeleniumSelenium +6800%
Contains less SodiumSodium -99.5%
~equal in Manganese ~0.267mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +593.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1100%
Contains more Vitamin CVitamin C +677.8%
Contains more Vitamin B5Vitamin B5 +637.5%
Contains more Vitamin B6Vitamin B6 +14%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Cranberries DV% diff.
Sodium 400mg 2mg 17%
Iron 1.33mg 0.23mg 14%
Vitamin C 1.8mg 14mg 14%
Selenium 6.9µg 0.1µg 12%
Copper 0.16mg 0.056mg 12%
Protein 5.19g 0.46g 9%
Vitamin E 1.32mg 9%
Vitamin A 81µg 3µg 9%
Phosphorus 59mg 11mg 7%
Saturated fat 1.37g 0.008g 6%
Fats 3.5g 0.13g 5%
Vitamin B5 0.04mg 0.295mg 5%
Vitamin B1 0.06mg 0.012mg 4%
Vitamin K 5µg 4%
Fiber 4.6g 3.6g 4%
Vitamin B3 0.7mg 0.101mg 4%
Monounsaturated fat 1.58g 0.018g 4%
Zinc 0.44mg 0.09mg 3%
Folate 12µg 1µg 3%
Potassium 175mg 80mg 3%
Magnesium 19mg 6mg 3%
Cholesterol 9mg 0mg 3%
Vitamin B2 0.06mg 0.02mg 3%
Polyunsaturated fat 0.39g 0.055g 2%
Calories 95kcal 46kcal 2%
Calcium 32mg 8mg 2%
Vitamin B6 0.05mg 0.057mg 1%
Vitamin B12 0.03µg 0µg 1%
Fructose 0.67g 1%
Choline 5.5mg 1%
Manganese 0.29mg 0.267mg 1%
Carbs 11.16g 11.97g 0%
Net carbs 6.56g 8.37g N/A
Sugar 4.27g N/A
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +1028.3%
Contains more FatsFats +2592.3%
Contains more OtherOther +1166.7%
Contains more WaterWater +11.1%
~equal in Carbs ~11.97g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +8677.8%
Contains more Poly. FatPolyunsaturated fat +609.1%
Contains less Sat. FatSaturated fat -99.4%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.