Cranberry bean raw vs. Winged bean — In-Depth Nutrition Comparison
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How are cranberry bean raw and winged bean different?
- Cranberry bean raw has more folate, phosphorus, iron, magnesium, vitamin B1, potassium, selenium, zinc, and vitamin B6; however, winged bean is richer in copper.
- Cranberry bean raw covers your daily need for folate, 146% more than winged bean.
- Cranberry bean raw has 18 times more selenium than winged bean. Cranberry bean raw has 12.7µg of selenium, while winged bean has 0.7µg.
Beans, cranberry (roman), mature seeds, raw and Winged bean tuber, raw types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +550% |
| Contains more CalciumCalcium | +323.3% |
| Contains more PotassiumPotassium | +127.3% |
| Contains more IronIron | +150% |
| Contains more ZincZinc | +161.2% |
| Contains more PhosphorusPhosphorus | +726.7% |
| Contains less SodiumSodium | -82.9% |
| Contains more ManganeseManganese | +72.9% |
| Contains more SeleniumSelenium | +1714.3% |
| Contains more CopperCopper | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +97.1% |
| Contains more Vitamin B2Vitamin B2 | +43% |
| Contains more Vitamin B5Vitamin B5 | +544.8% |
| Contains more Vitamin B6Vitamin B6 | +312% |
| Contains more FolateFolate | +3078.9% |
| Contains more Vitamin B3Vitamin B3 | +12.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more ProteinProtein | +98.5% |
| Contains more FatsFats | +36.7% |
| Contains more CarbsCarbs | +113.7% |
| Contains more OtherOther | +65% |
| Contains more WaterWater | +363.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains more Poly. FatPolyunsaturated fat | +202.9% |
| Contains less Sat. FatSaturated fat | -29.7% |
| Contains more Mono. FatMonounsaturated fat | +120.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 604µg | 19µg | 146% |
| Fiber | 24.7g | 99% | |
| Copper | 0.794mg | 1.386mg | 66% |
| Phosphorus | 372mg | 45mg | 47% |
| Iron | 5mg | 2mg | 38% |
| Vitamin B1 | 0.747mg | 0.379mg | 31% |
| Magnesium | 156mg | 24mg | 31% |
| Protein | 23.03g | 11.6g | 23% |
| Potassium | 1332mg | 586mg | 22% |
| Selenium | 12.7µg | 0.7µg | 22% |
| Zinc | 3.63mg | 1.39mg | 20% |
| Vitamin B6 | 0.309mg | 0.075mg | 18% |
| Manganese | 0.92mg | 0.532mg | 17% |
| Vitamin B5 | 0.748mg | 0.116mg | 13% |
| Carbs | 60.05g | 28.1g | 11% |
| Calcium | 127mg | 30mg | 10% |
| Calories | 335kcal | 148kcal | 9% |
| Vitamin B2 | 0.213mg | 0.149mg | 5% |
| Polyunsaturated fat | 0.527g | 0.174g | 2% |
| Vitamin B3 | 1.455mg | 1.64mg | 1% |
| Sodium | 6mg | 35mg | 1% |
| Fats | 1.23g | 0.9g | 1% |
| Net carbs | 35.35g | 28.1g | N/A |
| Saturated fat | 0.316g | 0.222g | 0% |
| Monounsaturated fat | 0.106g | 0.234g | 0% |
| Tryptophan | 0.273mg | 0.252mg | 0% |
| Threonine | 0.969mg | 0.451mg | 0% |
| Isoleucine | 1.017mg | 0.425mg | 0% |
| Leucine | 1.838mg | 0.64mg | 0% |
| Lysine | 1.58mg | 0.592mg | 0% |
| Methionine | 0.346mg | 0.143mg | 0% |
| Phenylalanine | 1.245mg | 0.451mg | 0% |
| Valine | 1.205mg | 0.599mg | 0% |
| Histidine | 0.641mg | 0.241mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
64%
15%
Minerals Daily Need Coverage Score
117%
75%
Comparison summary
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 0.094g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 3)
Which food is cheaper?
Winged bean is cheaper (difference - $1.9)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)