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  6. Cranberry beans vs. Winged bean

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 for 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.

Infographic

Cranberry beans vs Winged bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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%
~equal in Iron ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry beans Winged bean DV% diff.
Copper 0.231mg 1.386mg 128%
Folate 207µg 19µg 47%
Fiber 8.6g 34%
Vitamin B1 0.21mg 0.379mg 14%
Phosphorus 135mg 45mg 13%
Manganese 0.37mg 0.532mg 7%
Vitamin B3 0.515mg 1.64mg 7%
Vitamin B2 0.069mg 0.149mg 6%
Magnesium 50mg 24mg 6%
Potassium 387mg 586mg 6%
Protein 9.34g 11.6g 5%
Vitamin B5 0.24mg 0.116mg 2%
Calcium 50mg 30mg 2%
Zinc 1.14mg 1.39mg 2%
Calories 136kcal 148kcal 1%
Selenium 1.3µg 0.7µg 1%
Sodium 1mg 35mg 1%
Iron 2.09mg 2mg 1%
Carbs 24.46g 28.1g 1%
Fats 0.46g 0.9g 1%
Net carbs 15.86g 28.1g N/A
Vitamin B6 0.081mg 0.075mg 0%
Saturated fat 0.119g 0.222g 0%
Monounsaturated fat 0.04g 0.234g 0%
Polyunsaturated fat 0.199g 0.174g 0%
Tryptophan 0.111mg 0.252mg 0%
Threonine 0.393mg 0.451mg 0%
Isoleucine 0.412mg 0.425mg 0%
Leucine 0.746mg 0.64mg 0%
Lysine 0.641mg 0.592mg 0%
Methionine 0.14mg 0.143mg 0%
Phenylalanine 0.505mg 0.451mg 0%
Valine 0.489mg 0.599mg 0%
Histidine 0.26mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
12% 28% 57% 2%
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
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
35% 37% 28%
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%

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 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.