Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Cranberry beans

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

Compare

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 of 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.

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.
Soybean raw
Soybean raw
9
:
1
Cranberry beans
Cranberry beans
Contains more Calcium +454%
Contains more Iron +651.2%
Contains more Magnesium +460%
Contains more Phosphorus +421.5%
Contains more Potassium +364.3%
Contains more Zinc +328.9%
Contains more Copper +617.7%
Contains more Manganese +580.3%
Contains more Selenium +1269.2%
Contains less Sodium -50%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +454%
Contains more Iron +651.2%
Contains more Magnesium +460%
Contains more Phosphorus +421.5%
Contains more Potassium +364.3%
Contains more Zinc +328.9%
Contains more Copper +617.7%
Contains more Manganese +580.3%
Contains more Selenium +1269.2%
Contains less Sodium -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.
Soybean raw
Soybean raw
10
:
0
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +316.2%
Contains more Vitamin B2 +1160.9%
Contains more Vitamin B3 +215.1%
Contains more Vitamin B5 +230.4%
Contains more Vitamin B6 +365.4%
Contains more Folate +81.2%
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%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +316.2%
Contains more Vitamin B2 +1160.9%
Contains more Vitamin B3 +215.1%
Contains more Vitamin B5 +230.4%
Contains more Vitamin B6 +365.4%
Contains more Folate +81.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +290.7%
Contains more Fats +4234.8%
Contains more Carbs +23.3%
Contains more Other +346.8%
Contains more Water +657%
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
Cranberry beans
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 Protein +290.7%
Contains more Fats +4234.8%
Contains more Carbs +23.3%
Contains more Other +346.8%
Contains more Water +657%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +10910%
Contains more Polyunsaturated fat +5555.8%
Contains less Saturated Fat -95.9%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +10910%
Contains more Polyunsaturated fat +5555.8%
Contains less Saturated Fat -95.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Cranberry beans
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Cranberry beans Opinion
Net carbs 20.86g 15.86g Soybean raw
Protein 36.49g 9.34g Soybean raw
Fats 19.94g 0.46g Soybean raw
Carbs 30.16g 24.46g Soybean raw
Calories 446kcal 136kcal Soybean raw
Sugar 7.33g Cranberry beans
Fiber 9.3g 8.6g Soybean raw
Calcium 277mg 50mg Soybean raw
Iron 15.7mg 2.09mg Soybean raw
Magnesium 280mg 50mg Soybean raw
Phosphorus 704mg 135mg Soybean raw
Potassium 1797mg 387mg Soybean raw
Sodium 2mg 1mg Cranberry beans
Zinc 4.89mg 1.14mg Soybean raw
Copper 1.658mg 0.231mg Soybean raw
Manganese 2.517mg 0.37mg Soybean raw
Selenium 17.8µg 1.3µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.21mg Soybean raw
Vitamin B2 0.87mg 0.069mg Soybean raw
Vitamin B3 1.623mg 0.515mg Soybean raw
Vitamin B5 0.793mg 0.24mg Soybean raw
Vitamin B6 0.377mg 0.081mg Soybean raw
Folate 375µg 207µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.111mg Soybean raw
Threonine 1.766mg 0.393mg Soybean raw
Isoleucine 1.971mg 0.412mg Soybean raw
Leucine 3.309mg 0.746mg Soybean raw
Lysine 2.706mg 0.641mg Soybean raw
Methionine 0.547mg 0.14mg Soybean raw
Phenylalanine 2.122mg 0.505mg Soybean raw
Valine 2.029mg 0.489mg Soybean raw
Histidine 1.097mg 0.26mg Soybean raw
Saturated Fat 2.884g 0.119g Cranberry beans
Monounsaturated Fat 4.404g 0.04g Soybean raw
Polyunsaturated fat 11.255g 0.199g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cranberry beans
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
85%
Soybean raw
22%
Cranberry beans
Minerals Daily Need Coverage Score
244%
Soybean raw
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 2.765g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.