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  6. Soybean vs. Cranberry beans

Soybean vs. Cranberry beans — In-Depth Nutrition Comparison

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How are soybeans and cranberry beans different?

  • Soybeans are higher in iron, manganese, copper, vitamin B2, phosphorus, vitamin B6, selenium, and magnesium; however, cranberry beans is richer in folate and fiber.
  • Daily need coverage for folate for cranberry beans is 38% higher.
  • Soybeans contain 6 times more selenium than cranberry beans. While soybeans contain 7.3µg of selenium, cranberry beans contains only 1.3µg.
  • Soybeans have a lower glycemic index (14) than cranberry beans (35).

Soybeans, mature cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +72%
Contains more CalciumCalcium +104%
Contains more PotassiumPotassium +33.1%
Contains more IronIron +145.9%
Contains more CopperCopper +76.2%
Contains more PhosphorusPhosphorus +81.5%
Contains more ManganeseManganese +122.7%
Contains more SeleniumSelenium +461.5%
~equal in Zinc ~1.14mg
~equal in Sodium ~1mg

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +313%
Contains more Vitamin B6Vitamin B6 +188.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +35.5%
Contains more Vitamin B3Vitamin B3 +29.1%
Contains more Vitamin B5Vitamin B5 +34.1%
Contains more FolateFolate +283.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Cranberry beans DV% diff.
Folate 54µg 207µg 38%
Iron 5.14mg 2.09mg 38%
Polyunsaturated fat 5.064g 0.199g 32%
Manganese 0.824mg 0.37mg 20%
Copper 0.407mg 0.231mg 20%
Protein 18.21g 9.34g 18%
Vitamin B2 0.285mg 0.069mg 17%
Vitamin K 19.2µg 16%
Phosphorus 245mg 135mg 16%
Fats 8.97g 0.46g 13%
Vitamin B6 0.234mg 0.081mg 12%
Selenium 7.3µg 1.3µg 11%
Fiber 6g 8.6g 10%
Magnesium 86mg 50mg 9%
Choline 47.5mg 9%
Vitamin B1 0.155mg 0.21mg 5%
Carbs 8.36g 24.46g 5%
Calcium 102mg 50mg 5%
Monounsaturated fat 1.981g 0.04g 5%
Saturated fat 1.297g 0.119g 5%
Potassium 515mg 387mg 4%
Calories 172kcal 136kcal 2%
Vitamin E 0.35mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B5 0.179mg 0.24mg 1%
Vitamin B3 0.399mg 0.515mg 1%
Net carbs 2.36g 15.86g N/A
Sugar 3g N/A
Zinc 1.15mg 1.14mg 0%
Sodium 1mg 1mg 0%
Tryptophan 0.242mg 0.111mg 0%
Threonine 0.723mg 0.393mg 0%
Isoleucine 0.807mg 0.412mg 0%
Leucine 1.355mg 0.746mg 0%
Lysine 1.108mg 0.641mg 0%
Methionine 0.224mg 0.14mg 0%
Phenylalanine 0.869mg 0.505mg 0%
Valine 0.831mg 0.489mg 0%
Histidine 0.449mg 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +95%
Contains more FatsFats +1850%
Contains more OtherOther +75.2%
Contains more CarbsCarbs +192.6%
~equal in Water ~64.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 +4852.5%
Contains more Poly. FatPolyunsaturated fat +2444.7%
Contains less Sat. FatSaturated fat -90.8%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.