Cranberry beans vs. Winged beans — In-Depth Nutrition Comparison
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What are the main differences between cranberry beans and winged beans?
- Cranberry beans is richer in folate, yet winged beans is richer in copper, manganese, iron, calcium, vitamin B1, monounsaturated fat, and polyunsaturated fat.
- Winged beans's daily need coverage for copper is 60% higher.
- Cranberry beans has 21 times more folate than winged beans. Cranberry beans has 207µg of folate, while winged beans has 10µg.
We used Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +38.2% |
| Contains less SodiumSodium | -92.3% |
| Contains more CalciumCalcium | +184% |
| Contains more IronIron | +107.2% |
| Contains more CopperCopper | +234.6% |
| Contains more ZincZinc | +26.3% |
| Contains more PhosphorusPhosphorus | +13.3% |
| Contains more ManganeseManganese | +224.1% |
| Contains more SeleniumSelenium | +123.1% |
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 B5Vitamin B5 | +53.8% |
| Contains more Vitamin B6Vitamin B6 | +72.3% |
| Contains more FolateFolate | +1970% |
| Contains more Vitamin B1Vitamin B1 | +40.5% |
| Contains more Vitamin B2Vitamin B2 | +87% |
| Contains more Vitamin B3Vitamin B3 | +61.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.231mg | 0.773mg | 60% |
| Folate | 207µg | 10µg | 49% |
| Manganese | 0.37mg | 1.199mg | 36% |
| Fiber | 8.6g | 34% | |
| Iron | 2.09mg | 4.33mg | 28% |
| Polyunsaturated fat | 0.199g | 1.551g | 9% |
| Calcium | 50mg | 142mg | 9% |
| Fats | 0.46g | 5.84g | 8% |
| Vitamin B1 | 0.21mg | 0.295mg | 7% |
| Vitamin B2 | 0.069mg | 0.129mg | 5% |
| Monounsaturated fat | 0.04g | 2.153g | 5% |
| Potassium | 387mg | 280mg | 3% |
| Zinc | 1.14mg | 1.44mg | 3% |
| Phosphorus | 135mg | 153mg | 3% |
| Saturated fat | 0.119g | 0.825g | 3% |
| Selenium | 1.3µg | 2.9µg | 3% |
| Carbs | 24.46g | 14.94g | 3% |
| Protein | 9.34g | 10.62g | 3% |
| Vitamin B6 | 0.081mg | 0.047mg | 3% |
| Vitamin B3 | 0.515mg | 0.83mg | 2% |
| Vitamin B5 | 0.24mg | 0.156mg | 2% |
| Calories | 136kcal | 147kcal | 1% |
| Sodium | 1mg | 13mg | 1% |
| Magnesium | 50mg | 54mg | 1% |
| Net carbs | 15.86g | 14.94g | N/A |
| Tryptophan | 0.111mg | 0.233mg | 0% |
| Threonine | 0.393mg | 0.36mg | 0% |
| Isoleucine | 0.412mg | 0.448mg | 0% |
| Leucine | 0.746mg | 0.762mg | 0% |
| Lysine | 0.641mg | 0.652mg | 0% |
| Methionine | 0.14mg | 0.109mg | 0% |
| Phenylalanine | 0.505mg | 0.436mg | 0% |
| Valine | 0.489mg | 0.467mg | 0% |
| Histidine | 0.26mg | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
| Contains more CarbsCarbs | +63.7% |
| Contains more ProteinProtein | +13.7% |
| Contains more FatsFats | +1169.6% |
| Contains more OtherOther | +29.4% |
~equal in
Water
~67.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
| Contains less Sat. FatSaturated fat | -85.6% |
| Contains more Mono. FatMonounsaturated fat | +5282.5% |
| Contains more Poly. FatPolyunsaturated fat | +679.4% |
