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Winged bean vs Cranberry bean - In-Depth Nutrition Comparison

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How are Winged bean and Cranberry bean different?

  • Winged bean has more Copper, however Cranberry bean is richer in Folate, Phosphorus, Iron, Magnesium, Vitamin B1, Potassium, Selenium, Zinc, and Vitamin B6.
  • Cranberry bean covers your daily need of Folate 146% more than Winged bean.
  • Winged bean has 2 times more Copper than Cranberry bean. Winged bean has 1.386mg of Copper, while Cranberry bean has 0.794mg.

Winged bean tuber, raw and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Winged bean vs Cranberry 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 Copper +74.6%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Copper +74.6%
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%

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 B3 +12.7%
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%
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%
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%
Contains more Vitamin B3 +12.7%
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%

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
17
Winged bean
69
Cranberry bean
Mineral Summary Score
85
Winged bean
122
Cranberry 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
70%
Winged bean
138%
Cranberry bean
Carbohydrates
28%
Winged bean
60%
Cranberry bean
Fats
4%
Winged bean
6%
Cranberry 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.
Winged bean Cranberry 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
Winged bean Cranberry 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 Winged bean Cranberry bean Opinion
Calories 148 335 Cranberry bean
Protein 11.6 23.03 Cranberry bean
Fats 0.9 1.23 Cranberry bean
Vitamin C 0 0
Carbs 28.1 60.05 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 5 Cranberry bean
Calcium 30 127 Cranberry bean
Potassium 586 1332 Cranberry bean
Magnesium 24 156 Cranberry bean
Sugar
Fiber 24.7 Cranberry bean
Copper 1.386 0.794 Winged bean
Zinc 1.39 3.63 Cranberry bean
Starch
Phosphorus 45 372 Cranberry bean
Sodium 35 6 Cranberry bean
Vitamin A 0 2 Cranberry bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.379 0.747 Cranberry bean
Vitamin B2 0.149 0.213 Cranberry bean
Vitamin B3 1.64 1.455 Winged bean
Vitamin B5 0.116 0.748 Cranberry bean
Vitamin B6 0.075 0.309 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folate 19 604 Cranberry bean
Trans Fat 0 0
Saturated Fat 0.222 0.316 Winged bean
Monounsaturated Fat 0.234 0.106 Winged bean
Polyunsaturated fat 0.174 0.527 Cranberry bean
Tryptophan 0.252 0.273 Cranberry bean
Threonine 0.451 0.969 Cranberry bean
Isoleucine 0.425 1.017 Cranberry bean
Leucine 0.64 1.838 Cranberry bean
Lysine 0.592 1.58 Cranberry bean
Methionine 0.143 0.346 Cranberry bean
Phenylalanine 0.451 1.245 Cranberry bean
Valine 0.599 1.205 Cranberry bean
Histidine 0.241 0.641 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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.