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Soybean raw vs Cranberry bean - In-Depth Nutrition Comparison

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What are the differences between Soybean raw and Cranberry bean?

  • Soybean raw is higher in Iron, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Calcium, and Potassium, however Cranberry bean is richer in Fiber, and Folate.
  • Soybean raw's daily need coverage for Iron is 134% more.
  • Cranberry bean contains 4 times less Vitamin B2 than Soybean raw. Soybean raw contains 0.87mg of Vitamin B2, while Cranberry bean contains 0.213mg.

We used Soybeans, mature seeds, raw and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Soybean raw vs Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
8
:
0
Cranberry bean
Cranberry bean
Contains more Calcium +118.1%
Contains more Iron +214%
Contains more Magnesium +79.5%
Contains more Phosphorus +89.2%
Contains more Potassium +34.9%
Contains less Sodium -66.7%
Contains more Zinc +34.7%
Contains more Copper +108.8%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Calcium +118.1%
Contains more Iron +214%
Contains more Magnesium +79.5%
Contains more Phosphorus +89.2%
Contains more Potassium +34.9%
Contains less Sodium -66.7%
Contains more Zinc +34.7%
Contains more Copper +108.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
9
:
1
Cranberry bean
Cranberry bean
Contains more Vitamin A +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17%
Contains more Vitamin B2 +308.5%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +22%
Contains more Folate +61.1%
Equal in Vitamin B5 - 0.748
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 bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +1000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17%
Contains more Vitamin B2 +308.5%
Contains more Vitamin B3 +11.5%
Contains more Vitamin B6 +22%
Contains more Folate +61.1%
Equal in Vitamin B5 - 0.748

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Cranberry bean
Cranberry bean
Contains more Protein +58.4%
Contains more Fats +1521.1%
Contains more Other +47.6%
Contains more Carbs +99.1%
Contains more Water +45.1%
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 bean
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 Protein +58.4%
Contains more Fats +1521.1%
Contains more Other +47.6%
Contains more Carbs +99.1%
Contains more Water +45.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Cranberry bean
Cranberry bean
Contains more Monounsaturated Fat +4054.7%
Contains more Polyunsaturated fat +2035.7%
Contains less Saturated Fat -89%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Cranberry bean
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +4054.7%
Contains more Polyunsaturated fat +2035.7%
Contains less Saturated Fat -89%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean raw Cranberry bean
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Cranberry bean Opinion
Net carbs 20.86g 35.35g Cranberry bean
Protein 36.49g 23.03g Soybean raw
Fats 19.94g 1.23g Soybean raw
Carbs 30.16g 60.05g Cranberry bean
Calories 446kcal 335kcal Soybean raw
Sugar 7.33g Cranberry bean
Fiber 9.3g 24.7g Cranberry bean
Calcium 277mg 127mg Soybean raw
Iron 15.7mg 5mg Soybean raw
Magnesium 280mg 156mg Soybean raw
Phosphorus 704mg 372mg Soybean raw
Potassium 1797mg 1332mg Soybean raw
Sodium 2mg 6mg Soybean raw
Zinc 4.89mg 3.63mg Soybean raw
Copper 1.658mg 0.794mg Soybean raw
Vitamin A 22IU 2IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.747mg Soybean raw
Vitamin B2 0.87mg 0.213mg Soybean raw
Vitamin B3 1.623mg 1.455mg Soybean raw
Vitamin B5 0.793mg 0.748mg Soybean raw
Vitamin B6 0.377mg 0.309mg Soybean raw
Folate 375µg 604µg Cranberry bean
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.273mg Soybean raw
Threonine 1.766mg 0.969mg Soybean raw
Isoleucine 1.971mg 1.017mg Soybean raw
Leucine 3.309mg 1.838mg Soybean raw
Lysine 2.706mg 1.58mg Soybean raw
Methionine 0.547mg 0.346mg Soybean raw
Phenylalanine 2.122mg 1.245mg Soybean raw
Valine 2.029mg 1.205mg Soybean raw
Histidine 1.097mg 0.641mg Soybean raw
Saturated Fat 2.884g 0.316g Cranberry bean
Monounsaturated Fat 4.404g 0.106g Soybean raw
Polyunsaturated fat 11.255g 0.527g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cranberry bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
69%
Cranberry bean
Minerals Daily Need Coverage Score
252%
Soybean raw
122%
Cranberry bean

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 2.568g)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 bean - 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.