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Cranberry bean vs Winged bean - In-Depth Nutrition Comparison

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How are Cranberry bean and Winged bean different?

  • Cranberry bean has more Folate, Phosphorus, Iron, Magnesium, Vitamin B1, Potassium, Selenium, Zinc, and Vitamin B6, however Winged bean is richer in Copper.
  • Cranberry bean covers your daily need of Folate 146% more than Winged bean.
  • Cranberry bean has 18 times more Selenium than Winged bean. Cranberry bean 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.

Infographic

Cranberry bean vs Winged bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +150%
Contains more Calcium +323.3%
Contains more Potassium +127.3%
Contains more Magnesium +550%
Contains more Zinc +161.2%
Contains more Phosphorus +726.7%
Contains less Sodium -82.9%
Contains more Copper +74.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +150%
Contains more Calcium +323.3%
Contains more Potassium +127.3%
Contains more Magnesium +550%
Contains more Zinc +161.2%
Contains more Phosphorus +726.7%
Contains less Sodium -82.9%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +43%
Contains more Vitamin B5 +544.8%
Contains more Vitamin B6 +312%
Contains more Folate +3078.9%
Contains more Vitamin B3 +12.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97.1%
Contains more Vitamin B2 +43%
Contains more Vitamin B5 +544.8%
Contains more Vitamin B6 +312%
Contains more Folate +3078.9%
Contains more Vitamin B3 +12.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
17
Winged bean
Mineral Summary Score
122
Cranberry bean
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
70%
Winged bean
Carbohydrates
60%
Cranberry bean
28%
Winged bean
Fats
6%
Cranberry bean
4%
Winged bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Winged bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.094g)
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 bean
Cranberry bean contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Cranberry bean Winged bean Opinion
Calories 335 148 Cranberry bean
Protein 23.03 11.6 Cranberry bean
Fats 1.23 0.9 Cranberry bean
Vitamin C 0 0
Carbs 60.05 28.1 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 2 Cranberry bean
Calcium 127 30 Cranberry bean
Potassium 1332 586 Cranberry bean
Magnesium 156 24 Cranberry bean
Sugar
Fiber 24.7 Cranberry bean
Copper 0.794 1.386 Winged bean
Zinc 3.63 1.39 Cranberry bean
Starch
Phosphorus 372 45 Cranberry bean
Sodium 6 35 Cranberry bean
Vitamin A 2 0 Cranberry bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.747 0.379 Cranberry bean
Vitamin B2 0.213 0.149 Cranberry bean
Vitamin B3 1.455 1.64 Winged bean
Vitamin B5 0.748 0.116 Cranberry bean
Vitamin B6 0.309 0.075 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folate 604 19 Cranberry bean
Trans Fat 0 0
Saturated Fat 0.316 0.222 Winged bean
Monounsaturated Fat 0.106 0.234 Winged bean
Polyunsaturated fat 0.527 0.174 Cranberry bean
Tryptophan 0.273 0.252 Cranberry bean
Threonine 0.969 0.451 Cranberry bean
Isoleucine 1.017 0.425 Cranberry bean
Leucine 1.838 0.64 Cranberry bean
Lysine 1.58 0.592 Cranberry bean
Methionine 0.346 0.143 Cranberry bean
Phenylalanine 1.245 0.451 Cranberry bean
Valine 1.205 0.599 Cranberry bean
Histidine 0.641 0.241 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.