Winged beans vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the main differences between winged beans and cranberry beans?

Winged beans is richer in copper, manganese, iron, calcium, fats, and vitamin B1, yet cranberry beans is richer in folate.
Winged beans's daily need coverage for copper is 60% higher.
Winged beans has 13 times more fats than cranberry beans. Winged beans has 5.84g of fats, while cranberry beans has 0.46g.

We used Winged beans, mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Winged beans

Cranberry beans

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%

Contains more PotassiumPotassium	+38.2%
Contains less SodiumSodium	-92.3%

~equal in Magnesium ~50mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Winged beans

Cranberry beans

Contains more Vitamin B1Vitamin B1	+40.5%
Contains more Vitamin B2Vitamin B2	+87%
Contains more Vitamin B3Vitamin B3	+61.2%

Contains more Vitamin B5Vitamin B5	+53.8%
Contains more Vitamin B6Vitamin B6	+72.3%
Contains more FolateFolate	+1970%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.773mg	0.231mg	60%
Folate	10µg	207µg	49%
Manganese	1.199mg	0.37mg	36%
Fiber		8.6g	34%
Iron	4.33mg	2.09mg	28%
Calcium	142mg	50mg	9%
Polyunsaturated fat	1.551g	0.199g	9%
Fats	5.84g	0.46g	8%
Vitamin B1	0.295mg	0.21mg	7%
Vitamin B2	0.129mg	0.069mg	5%
Monounsaturated fat	2.153g	0.04g	5%
Protein	10.62g	9.34g	3%
Carbs	14.94g	24.46g	3%
Potassium	280mg	387mg	3%
Zinc	1.44mg	1.14mg	3%
Phosphorus	153mg	135mg	3%
Selenium	2.9µg	1.3µg	3%
Vitamin B6	0.047mg	0.081mg	3%
Saturated fat	0.825g	0.119g	3%
Vitamin B3	0.83mg	0.515mg	2%
Vitamin B5	0.156mg	0.24mg	2%
Calories	147kcal	136kcal	1%
Magnesium	54mg	50mg	1%
Sodium	13mg	1mg	1%
Protein per 100 calories	7.2g	6.9g	N/A
Calories per 10 g protein	138kcal	146kcal	N/A
Weight per 100 calories	68g	74g	N/A
Unsaturated / Saturated Fat ratio	4.5	2	N/A
Net carbs	14.94g	15.86g	N/A
Tryptophan	0.233mg	0.111mg	0%
Threonine	0.36mg	0.393mg	0%
Isoleucine	0.448mg	0.412mg	0%
Leucine	0.762mg	0.746mg	0%
Lysine	0.652mg	0.641mg	0%
Methionine	0.109mg	0.14mg	0%
Phenylalanine	0.436mg	0.505mg	0%
Valine	0.467mg	0.489mg	0%
Histidine	0.241mg	0.26mg	0%