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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 Iron +214%
Contains more Calcium +118.1%
Contains more Potassium +34.9%
Contains more Magnesium +79.5%
Contains more Copper +108.8%
Contains more Zinc +34.7%
Contains more Phosphorus +89.2%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Iron +214%
Contains more Calcium +118.1%
Contains more Potassium +34.9%
Contains more Magnesium +79.5%
Contains more Copper +108.8%
Contains more Zinc +34.7%
Contains more Phosphorus +89.2%
Contains less Sodium -66.7%

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 C +∞%
Contains more Vitamin A +1000%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin C +∞%
Contains more Vitamin A +1000%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.