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  6. Soybean raw vs. Cranberry beans

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

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How are soybean raw and cranberry beans 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.
  • Soybean raw contains 13 times more vitamin B2 than cranberry beans. Soybean raw contains 0.87mg of vitamin B2, while cranberry beans contains 0.069mg.
  • Cranberry beans has a higher glycemic index (35) than soybean raw (14).

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

Infographic

Soybean raw vs Cranberry beans 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
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%
Contains less SodiumSodium -50%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +81.2%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +290.7%
Contains more FatsFats +4234.8%
Contains more CarbsCarbs +23.3%
Contains more OtherOther +346.8%
Contains more WaterWater +657%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +10910%
Contains more Poly. FatPolyunsaturated fat +5555.8%
Contains less Sat. FatSaturated fat -95.9%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.