Cranberry beans vs. Winged bean — In-Depth Nutrition Comparison
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How are Cranberry beans and Winged bean different?
- Cranberry beans is higher in Folate, Phosphorus, and Magnesium, however, Winged bean is richer in Copper, Vitamin B1, Manganese, Vitamin B3, Vitamin B2, and Potassium.
- Daily need coverage for Copper from Winged bean is 128% higher.
- Cranberry beans contains 11 times more Folate than Winged bean. While Cranberry beans contains 207µg of Folate, Winged bean contains only 19µg.
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Winged bean tuber, raw are the varieties 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 | +108.3% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains less SodiumSodium | -97.1% |
| Contains more SeleniumSelenium | +85.7% |
| Contains more PotassiumPotassium | +51.4% |
| Contains more CopperCopper | +500% |
| Contains more ZincZinc | +21.9% |
| Contains more ManganeseManganese | +43.8% |
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 | +106.9% |
| Contains more FolateFolate | +989.5% |
| Contains more Vitamin B1Vitamin B1 | +80.5% |
| Contains more Vitamin B2Vitamin B2 | +115.9% |
| Contains more Vitamin B3Vitamin B3 | +218.4% |
~equal in
Vitamin D
~0µg
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:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more WaterWater | +12.6% |
| Contains more ProteinProtein | +24.2% |
| Contains more FatsFats | +95.7% |
| Contains more CarbsCarbs | +14.9% |
| Contains more OtherOther | +83.5% |
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
0.222 g
Monounsaturated Fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains less Sat. FatSaturated Fat | -46.4% |
| Contains more Poly. FatPolyunsaturated fat | +14.4% |
| Contains more Mono. FatMonounsaturated Fat | +485% |
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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| 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 minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 136kcal | 148kcal |
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| Protein | 9.34g | 11.6g |
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| Fats | 0.46g | 0.9g |
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| Net carbs | 15.86g | 28.1g |
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| Carbs | 24.46g | 28.1g |
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| Magnesium | 50mg | 24mg |
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| Calcium | 50mg | 30mg |
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| Potassium | 387mg | 586mg |
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| Iron | 2.09mg | 2mg |
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| Fiber | 8.6g |
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| Copper | 0.231mg | 1.386mg |
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| Zinc | 1.14mg | 1.39mg |
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| Phosphorus | 135mg | 45mg |
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| Sodium | 1mg | 35mg |
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| Manganese | 0.37mg | 0.532mg |
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| Selenium | 1.3µg | 0.7µg |
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| Vitamin B1 | 0.21mg | 0.379mg |
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| Vitamin B2 | 0.069mg | 0.149mg |
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| Vitamin B3 | 0.515mg | 1.64mg |
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| Vitamin B5 | 0.24mg | 0.116mg |
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| Vitamin B6 | 0.081mg | 0.075mg |
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| Folate | 207µg | 19µg |
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| Saturated Fat | 0.119g | 0.222g |
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| Monounsaturated Fat | 0.04g | 0.234g |
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| Polyunsaturated fat | 0.199g | 0.174g |
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| Tryptophan | 0.111mg | 0.252mg |
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| Threonine | 0.393mg | 0.451mg |
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| Isoleucine | 0.412mg | 0.425mg |
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| Leucine | 0.746mg | 0.64mg |
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| Lysine | 0.641mg | 0.592mg |
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| Methionine | 0.14mg | 0.143mg |
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| Phenylalanine | 0.505mg | 0.451mg |
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| Valine | 0.489mg | 0.599mg |
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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%
15%
Minerals Daily Need Coverage Score
38%
75%
Comparison summary
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 beans contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Cranberry beans is lower in Saturated Fat (difference - 0.103g)
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)
Which food is richer in minerals?
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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.
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.