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  6. Cranberry beans vs. Winged beans

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

Cranberry beans vs Winged beans 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
2
:
8
Winged beans
Winged beans
Contains more Potassium +38.2%
Contains less Sodium -92.3%
Contains more Calcium +184%
Contains more Iron +107.2%
Contains more Phosphorus +13.3%
Contains more Zinc +26.3%
Contains more Copper +234.6%
Contains more Manganese +224.1%
Contains more Selenium +123.1%
Equal in Magnesium - 54
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains more Potassium +38.2%
Contains less Sodium -92.3%
Contains more Calcium +184%
Contains more Iron +107.2%
Contains more Phosphorus +13.3%
Contains more Zinc +26.3%
Contains more Copper +234.6%
Contains more Manganese +224.1%
Contains more Selenium +123.1%
Equal in Magnesium - 54

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 beans
Winged beans
Contains more Vitamin B5 +53.8%
Contains more Vitamin B6 +72.3%
Contains more Folate +1970%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +87%
Contains more Vitamin B3 +61.2%
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 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% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin B5 +53.8%
Contains more Vitamin B6 +72.3%
Contains more Folate +1970%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +87%
Contains more Vitamin B3 +61.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
4
Winged beans
Winged beans
Contains more Carbs +63.7%
Contains more Protein +13.7%
Contains more Fats +1169.6%
Contains more Other +29.4%
Equal in Water - 67.19
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 beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Carbs +63.7%
Contains more Protein +13.7%
Contains more Fats +1169.6%
Contains more Other +29.4%
Equal in Water - 67.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +5282.5%
Contains more Polyunsaturated fat +679.4%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +5282.5%
Contains more Polyunsaturated fat +679.4%

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 beans
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Winged beans Opinion
Net carbs 15.86g 14.94g Cranberry beans
Protein 9.34g 10.62g Winged beans
Fats 0.46g 5.84g Winged beans
Carbs 24.46g 14.94g Cranberry beans
Calories 136kcal 147kcal Winged beans
Fiber 8.6g Cranberry beans
Calcium 50mg 142mg Winged beans
Iron 2.09mg 4.33mg Winged beans
Magnesium 50mg 54mg Winged beans
Phosphorus 135mg 153mg Winged beans
Potassium 387mg 280mg Cranberry beans
Sodium 1mg 13mg Cranberry beans
Zinc 1.14mg 1.44mg Winged beans
Copper 0.231mg 0.773mg Winged beans
Manganese 0.37mg 1.199mg Winged beans
Selenium 1.3µg 2.9µg Winged beans
Vitamin B1 0.21mg 0.295mg Winged beans
Vitamin B2 0.069mg 0.129mg Winged beans
Vitamin B3 0.515mg 0.83mg Winged beans
Vitamin B5 0.24mg 0.156mg Cranberry beans
Vitamin B6 0.081mg 0.047mg Cranberry beans
Folate 207µg 10µg Cranberry beans
Tryptophan 0.111mg 0.233mg Winged beans
Threonine 0.393mg 0.36mg Cranberry beans
Isoleucine 0.412mg 0.448mg Winged beans
Leucine 0.746mg 0.762mg Winged beans
Lysine 0.641mg 0.652mg Winged beans
Methionine 0.14mg 0.109mg Cranberry beans
Phenylalanine 0.505mg 0.436mg Cranberry beans
Valine 0.489mg 0.467mg Cranberry beans
Histidine 0.26mg 0.241mg Cranberry beans
Saturated Fat 0.119g 0.825g Cranberry beans
Monounsaturated Fat 0.04g 2.153g Winged beans
Polyunsaturated fat 0.199g 1.551g Winged beans

Which food is preferable for your diet?

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

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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
22%
Cranberry beans
12%
Winged beans
Minerals Daily Need Coverage Score
38%
Cranberry beans
80%
Winged beans

Comparison summary

Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 3)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.706g)
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 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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.