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Soybean vs Cranberry bean - In-Depth Nutrition Comparison

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What are the differences between Soybean and Cranberry bean?

  • Soybean is higher in Iron, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Calcium, and Potassium, however Cranberry bean is richer in Fiber, and Folate.
  • Soybean's daily need coverage for Iron is 134% more.
  • Cranberry bean contains 4 times less Vitamin B2 than Soybean. Soybean 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 vs Cranberry bean infographic
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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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
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
:
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
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%
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

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 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 Cranberry bean Opinion
Net carbs 20.86g 35.35g Cranberry bean
Protein 36.49g 23.03g Soybean
Fats 19.94g 1.23g Soybean
Carbs 30.16g 60.05g Cranberry bean
Calories 446kcal 335kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Cranberry bean
Fiber 9.3g 24.7g Cranberry bean
Calcium 277mg 127mg Soybean
Iron 15.7mg 5mg Soybean
Magnesium 280mg 156mg Soybean
Phosphorus 704mg 372mg Soybean
Potassium 1797mg 1332mg Soybean
Sodium 2mg 6mg Soybean
Zinc 4.89mg 3.63mg Soybean
Copper 1.658mg 0.794mg Soybean
Vitamin A 22IU 2IU Soybean
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.747mg Soybean
Vitamin B2 0.87mg 0.213mg Soybean
Vitamin B3 1.623mg 1.455mg Soybean
Vitamin B5 0.793mg 0.748mg Soybean
Vitamin B6 0.377mg 0.309mg Soybean
Folate 375µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.273mg Soybean
Threonine 1.766mg 0.969mg Soybean
Isoleucine 1.971mg 1.017mg Soybean
Leucine 3.309mg 1.838mg Soybean
Lysine 2.706mg 1.58mg Soybean
Methionine 0.547mg 0.346mg Soybean
Phenylalanine 2.122mg 1.245mg Soybean
Valine 2.029mg 1.205mg Soybean
Histidine 1.097mg 0.641mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.316g Cranberry bean
Monounsaturated Fat 4.404g 0.106g Soybean
Polyunsaturated fat 11.255g 0.527g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
69
Cranberry bean
Mineral Summary Score
252
Soybean
122
Cranberry bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
138%
Cranberry bean
Carbohydrates
30%
Soybean
60%
Cranberry bean
Fats
92%
Soybean
6%
Cranberry bean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean 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 - 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.