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  6. Soy milk vs. Cranberry bean raw

Soy milk vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are soy milk and cranberry bean raw different?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, zinc, magnesium, and manganese than soy milk.
  • Daily need coverage for folate for cranberry bean raw is 147% higher.

Soymilk, original, and vanilla, unfortified and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Soy milk vs Cranberry bean raw 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +524%
Contains more CalciumCalcium +408%
Contains more PotassiumPotassium +1028.8%
Contains more IronIron +681.3%
Contains more CopperCopper +520.3%
Contains more ZincZinc +2925%
Contains more PhosphorusPhosphorus +615.4%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +312.6%
Contains more SeleniumSelenium +164.6%

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1145%
Contains more Vitamin B2Vitamin B2 +208.7%
Contains more Vitamin B3Vitamin B3 +183.6%
Contains more Vitamin B5Vitamin B5 +100.5%
Contains more Vitamin B6Vitamin B6 +301.3%
Contains more FolateFolate +3255.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Cranberry bean raw DV% diff.
Folate 18µg 604µg 147%
Fiber 0.6g 24.7g 96%
Copper 0.128mg 0.794mg 74%
Vitamin B1 0.06mg 0.747mg 57%
Iron 0.64mg 5mg 55%
Phosphorus 52mg 372mg 46%
Protein 3.27g 23.03g 40%
Potassium 118mg 1332mg 36%
Zinc 0.12mg 3.63mg 32%
Magnesium 25mg 156mg 31%
Manganese 0.223mg 0.92mg 30%
Vitamin B6 0.077mg 0.309mg 18%
Carbs 6.28g 60.05g 18%
Calories 54kcal 335kcal 14%
Selenium 4.8µg 12.7µg 14%
Vitamin B2 0.069mg 0.213mg 11%
Calcium 25mg 127mg 10%
Vitamin B5 0.373mg 0.748mg 8%
Vitamin B3 0.513mg 1.455mg 6%
Choline 23.6mg 4%
Polyunsaturated fat 0.961g 0.527g 3%
Vitamin K 3µg 3%
Sodium 51mg 6mg 2%
Vitamin E 0.11mg 1%
Saturated fat 0.205g 0.316g 1%
Monounsaturated fat 0.401g 0.106g 1%
Fats 1.75g 1.23g 1%
Net carbs 5.68g 35.35g N/A
Sugar 3.99g N/A
Tryptophan 0.038mg 0.273mg 0%
Threonine 0.108mg 0.969mg 0%
Isoleucine 0.114mg 1.017mg 0%
Leucine 0.186mg 1.838mg 0%
Lysine 0.131mg 1.58mg 0%
Methionine 0.027mg 0.346mg 0%
Phenylalanine 0.113mg 1.245mg 0%
Valine 0.117mg 1.205mg 0%
Histidine 0.061mg 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
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 FatsFats +42.3%
Contains more WaterWater +610.7%
Contains more ProteinProtein +604.3%
Contains more CarbsCarbs +856.2%
Contains more OtherOther +407.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -35.1%
Contains more Mono. FatMonounsaturated fat +278.3%
Contains more Poly. FatPolyunsaturated fat +82.4%

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Cranberry bean raw - 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.