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.
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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% |
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% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 136kcal | 147kcal |
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| Protein | 9.34g | 10.62g |
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| Fats | 0.46g | 5.84g |
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| Net carbs | 15.86g | 14.94g |
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| Carbs | 24.46g | 14.94g |
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| Magnesium | 50mg | 54mg |
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| Calcium | 50mg | 142mg |
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| Potassium | 387mg | 280mg |
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| Iron | 2.09mg | 4.33mg |
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| Fiber | 8.6g |
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| Copper | 0.231mg | 0.773mg |
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| Zinc | 1.14mg | 1.44mg |
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| Phosphorus | 135mg | 153mg |
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| Sodium | 1mg | 13mg |
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| Manganese | 0.37mg | 1.199mg |
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| Selenium | 1.3µg | 2.9µg |
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| Vitamin B1 | 0.21mg | 0.295mg |
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| Vitamin B2 | 0.069mg | 0.129mg |
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| Vitamin B3 | 0.515mg | 0.83mg |
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| Vitamin B5 | 0.24mg | 0.156mg |
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| Vitamin B6 | 0.081mg | 0.047mg |
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| Folate | 207µg | 10µg |
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| Saturated Fat | 0.119g | 0.825g |
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| Monounsaturated Fat | 0.04g | 2.153g |
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| Polyunsaturated fat | 0.199g | 1.551g |
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| Tryptophan | 0.111mg | 0.233mg |
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| Threonine | 0.393mg | 0.36mg |
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| Isoleucine | 0.412mg | 0.448mg |
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| Leucine | 0.746mg | 0.762mg |
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| Lysine | 0.641mg | 0.652mg |
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| Methionine | 0.14mg | 0.109mg |
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| Phenylalanine | 0.505mg | 0.436mg |
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| Valine | 0.489mg | 0.467mg |
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| Histidine | 0.26mg | 0.241mg |
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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
20%
11%
Minerals Daily Need Coverage Score
38%
80%
Comparison summary
Which food is lower in glycemic index?
Winged beans is lower in glycemic index (difference - 3)
Which food is cheaper?
Winged beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Cranberry beans is lower in Saturated Fat (difference - 0.706g)
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)
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.