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Cloudberry vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between cloudberries and winged bean?

  • Cloudberries are richer in vitamin C, while winged bean is higher in vitamin B1, iron, and vitamin B2.
  • Cloudberries' daily need coverage for vitamin C is 176% higher.
  • Cloudberries have a higher glycemic index (44) than winged bean (32).

We used Cloudberries, raw (Alaska Native) and Winged bean tuber, raw types in this comparison.

Infographic

Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
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 less SodiumSodium -100%
Contains more CalciumCalcium +66.7%
Contains more IronIron +185.7%
Contains more PhosphorusPhosphorus +28.6%

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +658%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +82.2%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 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 +51.6%
Contains more ProteinProtein +383.3%
Contains more FatsFats +12.5%
Contains more CarbsCarbs +226.7%
Contains more OtherOther +66.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cloudberry Winged bean
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cloudberry Winged bean DV% diff.
Vitamin C 158mg 0mg 176%
Copper 1.386mg 154%
Vitamin B1 0.05mg 0.379mg 27%
Manganese 0.532mg 23%
Protein 2.4g 11.6g 18%
Potassium 586mg 17%
Iron 0.7mg 2mg 16%
Zinc 1.39mg 13%
Carbs 8.6g 28.1g 7%
Vitamin B2 0.07mg 0.149mg 6%
Vitamin B6 0.075mg 6%
Magnesium 24mg 6%
Folate 19µg 5%
Vitamin B3 0.9mg 1.64mg 5%
Calories 51kcal 148kcal 5%
Sodium 35mg 2%
Vitamin B5 0.116mg 2%
Selenium 0.7µg 1%
Saturated fat 0.222g 1%
Monounsaturated fat 0.234g 1%
Polyunsaturated fat 0.174g 1%
Calcium 18mg 30mg 1%
Phosphorus 35mg 45mg 1%
Fats 0.8g 0.9g 0%
Net carbs 8.6g 28.1g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cloudberry Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Cloudberry
15%
Winged bean
Minerals Daily Need Coverage Score
5%
Cloudberry
75%
Winged bean

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.222g)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.