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  6. Soybean vs. Cranberry beans

Soybean vs. Cranberry beans — In-Depth Nutrition Comparison

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How are Soybean and Cranberry beans different?

  • Soybean is 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 from Cranberry beans is 38% higher.
  • Soybean contains 6 times more Selenium than Cranberry beans. While Soybean contains 7.3µg of Selenium, Cranberry beans contains only 1.3µg.

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.
Soybean
Soybean
9
:
0
Cranberry beans
Cranberry beans
Contains more Calcium +104%
Contains more Iron +145.9%
Contains more Magnesium +72%
Contains more Phosphorus +81.5%
Contains more Potassium +33.1%
Contains more Copper +76.2%
Contains more Manganese +122.7%
Contains more Selenium +461.5%
Equal in Sodium - 1
Equal in Zinc - 1.14
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
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 +104%
Contains more Iron +145.9%
Contains more Magnesium +72%
Contains more Phosphorus +81.5%
Contains more Potassium +33.1%
Contains more Copper +76.2%
Contains more Manganese +122.7%
Contains more Selenium +461.5%
Equal in Sodium - 1
Equal in Zinc - 1.14

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
Soybean
6
:
4
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +313%
Contains more Vitamin B6 +188.9%
Contains more Vitamin B1 +35.5%
Contains more Vitamin B3 +29.1%
Contains more Vitamin B5 +34.1%
Contains more Folate +283.3%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 B2 +313%
Contains more Vitamin B6 +188.9%
Contains more Vitamin B1 +35.5%
Contains more Vitamin B3 +29.1%
Contains more Vitamin B5 +34.1%
Contains more Folate +283.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Cranberry beans
Cranberry beans
Contains more Protein +95%
Contains more Fats +1850%
Contains more Other +75.2%
Contains more Carbs +192.6%
Equal in Water - 64.65
Soybean
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
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 +95%
Contains more Fats +1850%
Contains more Other +75.2%
Contains more Carbs +192.6%
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +4852.5%
Contains more Polyunsaturated fat +2444.7%
Contains less Saturated Fat -90.8%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 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 +4852.5%
Contains more Polyunsaturated fat +2444.7%
Contains less Saturated Fat -90.8%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
22%
Cranberry beans
Minerals Daily Need Coverage Score
75%
Soybean
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.178g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.