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  6. Cranberry beans vs. Winged bean

Cranberry beans vs. Winged bean — In-Depth Nutrition Comparison

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How are Cranberry beans and Winged bean different?

  • Cranberry beans is higher in Folate, Phosphorus, and Magnesium, however, Winged bean is richer in Copper, Vitamin B1, Manganese, Vitamin B3, Vitamin B2, and Potassium.
  • Daily need coverage for Copper from Winged bean is 128% higher.
  • Cranberry beans contains 11 times more Folate than Winged bean. While Cranberry beans contains 207µg of Folate, Winged bean contains only 19µg.

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Winged bean tuber, raw are the varieties used in this article.

Infographic

Cranberry beans vs Winged bean 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.
Cranberry beans
Cranberry beans
6
:
4
Winged bean
Winged bean
Contains more Calcium +66.7%
Contains more Magnesium +108.3%
Contains more Phosphorus +200%
Contains less Sodium -97.1%
Contains more Selenium +85.7%
Contains more Potassium +51.4%
Contains more Zinc +21.9%
Contains more Copper +500%
Contains more Manganese +43.8%
Equal in Iron - 2
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +66.7%
Contains more Magnesium +108.3%
Contains more Phosphorus +200%
Contains less Sodium -97.1%
Contains more Selenium +85.7%
Contains more Potassium +51.4%
Contains more Zinc +21.9%
Contains more Copper +500%
Contains more Manganese +43.8%
Equal in Iron - 2

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.
Cranberry beans
Cranberry beans
3
:
3
Winged bean
Winged bean
Contains more Vitamin B5 +106.9%
Contains more Folate +989.5%
Contains more Vitamin B1 +80.5%
Contains more Vitamin B2 +115.9%
Contains more Vitamin B3 +218.4%
Equal in Vitamin B6 - 0.075
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%
Winged bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin B5 +106.9%
Contains more Folate +989.5%
Contains more Vitamin B1 +80.5%
Contains more Vitamin B2 +115.9%
Contains more Vitamin B3 +218.4%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
4
Winged bean
Winged bean
Contains more Water +12.6%
Contains more Protein +24.2%
Contains more Fats +95.7%
Contains more Carbs +14.9%
Contains more Other +83.5%
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
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Water +12.6%
Contains more Protein +24.2%
Contains more Fats +95.7%
Contains more Carbs +14.9%
Contains more Other +83.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -46.4%
Contains more Polyunsaturated fat +14.4%
Contains more Monounsaturated Fat +485%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -46.4%
Contains more Polyunsaturated fat +14.4%
Contains more Monounsaturated Fat +485%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Winged bean Opinion
Net carbs 15.86g 28.1g Winged bean
Protein 9.34g 11.6g Winged bean
Fats 0.46g 0.9g Winged bean
Carbs 24.46g 28.1g Winged bean
Calories 136kcal 148kcal Winged bean
Fiber 8.6g Cranberry beans
Calcium 50mg 30mg Cranberry beans
Iron 2.09mg 2mg Cranberry beans
Magnesium 50mg 24mg Cranberry beans
Phosphorus 135mg 45mg Cranberry beans
Potassium 387mg 586mg Winged bean
Sodium 1mg 35mg Cranberry beans
Zinc 1.14mg 1.39mg Winged bean
Copper 0.231mg 1.386mg Winged bean
Manganese 0.37mg 0.532mg Winged bean
Selenium 1.3µg 0.7µg Cranberry beans
Vitamin B1 0.21mg 0.379mg Winged bean
Vitamin B2 0.069mg 0.149mg Winged bean
Vitamin B3 0.515mg 1.64mg Winged bean
Vitamin B5 0.24mg 0.116mg Cranberry beans
Vitamin B6 0.081mg 0.075mg Cranberry beans
Folate 207µg 19µg Cranberry beans
Tryptophan 0.111mg 0.252mg Winged bean
Threonine 0.393mg 0.451mg Winged bean
Isoleucine 0.412mg 0.425mg Winged bean
Leucine 0.746mg 0.64mg Cranberry beans
Lysine 0.641mg 0.592mg Cranberry beans
Methionine 0.14mg 0.143mg Winged bean
Phenylalanine 0.505mg 0.451mg Cranberry beans
Valine 0.489mg 0.599mg Winged bean
Histidine 0.26mg 0.241mg Cranberry beans
Saturated Fat 0.119g 0.222g Cranberry beans
Monounsaturated Fat 0.04g 0.234g Winged bean
Polyunsaturated fat 0.199g 0.174g Cranberry beans

Which food is preferable for your diet?

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

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
22%
Cranberry beans
17%
Winged bean
Minerals Daily Need Coverage Score
38%
Cranberry beans
75%
Winged bean

Comparison summary

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 beans
Cranberry beans contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.103g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.