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Cranberry bean vs Winged bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 3)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.9)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Winged bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cranberry bean
12
Winged bean
Mineral Summary Score
82
Cranberry bean
46
Winged bean

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 +150%
Contains more Calcium +323.3%
Contains more Potassium +127.3%
Contains more Magnesium +550%
Contains more Zinc +161.2%
Contains more Phosphorus +726.7%
Contains less Sodium -82.9%
Contains more Copper +74.6%
Contains more Iron +150%
Contains more Calcium +323.3%
Contains more Potassium +127.3%
Contains more Magnesium +550%
Contains more Zinc +161.2%
Contains more Phosphorus +726.7%
Contains less Sodium -82.9%
Contains more Copper +74.6%

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 +∞%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +43%
Contains more Vitamin B5 +544.8%
Contains more Vitamin B6 +312%
Contains more Vitamin B3 +12.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +43%
Contains more Vitamin B5 +544.8%
Contains more Vitamin B6 +312%
Contains more Vitamin B3 +12.7%

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 the food
Protein
138%
Cranberry bean
70%
Winged bean
Carbohydrates
60%
Cranberry bean
28%
Winged bean
Fats
6%
Cranberry bean
4%
Winged bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cranberry bean Winged bean Opinion
Calories 335 148 Cranberry bean
Protein 23.03 11.6 Cranberry bean
Fats 1.23 0.9 Cranberry bean
Vitamin C 0 0
Carbs 60.05 28.1 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 2 Cranberry bean
Calcium 127 30 Cranberry bean
Potassium 1332 586 Cranberry bean
Magnesium 156 24 Cranberry bean
Sugars
Fiber 24.7 Cranberry bean
Copper 0.794 1.386 Winged bean
Zinc 3.63 1.39 Cranberry bean
Starch
Phosphorus 372 45 Cranberry bean
Sodium 6 35 Cranberry bean
Vitamin A 2 0 Cranberry bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.747 0.379 Cranberry bean
Vitamin B2 0.213 0.149 Cranberry bean
Vitamin B3 1.455 1.64 Winged bean
Vitamin B5 0.748 0.116 Cranberry bean
Vitamin B6 0.309 0.075 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.316 0.222 Winged bean
Monounsaturated Fat 0.106 0.234 Winged bean
Polyunsaturated fat 0.527 0.174 Cranberry bean
Tryptophan 0.273 0.252 Cranberry bean
Threonine 0.969 0.451 Cranberry bean
Isoleucine 1.017 0.425 Cranberry bean
Leucine 1.838 0.64 Cranberry bean
Lysine 1.58 0.592 Cranberry bean
Methionine 0.346 0.143 Cranberry bean
Phenylalanine 1.245 0.451 Cranberry bean
Valine 1.205 0.599 Cranberry bean
Histidine 0.641 0.241 Cranberry bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.