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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
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" 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 Calcium +323.3%
Contains more Iron +150%
Contains more Magnesium +550%
Contains more Phosphorus +726.7%
Contains more Potassium +127.3%
Contains less Sodium -82.9%
Contains more Zinc +161.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Copper +74.6%
Contains more Calcium +323.3%
Contains more Iron +150%
Contains more Magnesium +550%
Contains more Phosphorus +726.7%
Contains more Potassium +127.3%
Contains less Sodium -82.9%
Contains more Zinc +161.2%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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%

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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Cranberry bean Opinion
Net carbs 28.1g 35.35g Cranberry bean
Protein 11.6g 23.03g Cranberry bean
Fats 0.9g 1.23g Cranberry bean
Carbs 28.1g 60.05g Cranberry bean
Calories 148kcal 335kcal Cranberry bean
Starch g g
Fructose g g
Sugar g g
Fiber g 24.7g Cranberry bean
Calcium 30mg 127mg Cranberry bean
Iron 2mg 5mg Cranberry bean
Magnesium 24mg 156mg Cranberry bean
Phosphorus 45mg 372mg Cranberry bean
Potassium 586mg 1332mg Cranberry bean
Sodium 35mg 6mg Cranberry bean
Zinc 1.39mg 3.63mg Cranberry bean
Copper 1.386mg 0.794mg Winged bean
Vitamin A 0IU 2IU Cranberry bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.747mg Cranberry bean
Vitamin B2 0.149mg 0.213mg Cranberry bean
Vitamin B3 1.64mg 1.455mg Winged bean
Vitamin B5 0.116mg 0.748mg Cranberry bean
Vitamin B6 0.075mg 0.309mg Cranberry bean
Folate 19µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.252mg 0.273mg Cranberry bean
Threonine 0.451mg 0.969mg Cranberry bean
Isoleucine 0.425mg 1.017mg Cranberry bean
Leucine 0.64mg 1.838mg Cranberry bean
Lysine 0.592mg 1.58mg Cranberry bean
Methionine 0.143mg 0.346mg Cranberry bean
Phenylalanine 0.451mg 1.245mg Cranberry bean
Valine 0.599mg 1.205mg Cranberry bean
Histidine 0.241mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 0.316g Winged bean
Monounsaturated Fat 0.234g 0.106g Winged bean
Polyunsaturated fat 0.174g 0.527g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.