Winged bean vs. Cranberry beans — In-Depth Nutrition Comparison
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How are Winged bean and Cranberry beans different?
- Winged bean is higher in Copper, Vitamin B1, Manganese, Vitamin B3, Vitamin B2, and Potassium, however, Cranberry beans is richer in Folate, Phosphorus, and Magnesium.
- Daily need coverage for Copper from Winged bean is 128% higher.
- Winged bean contains 3 times more Vitamin B3 than Cranberry beans. While Winged bean contains 1.64mg of Vitamin B3, Cranberry beans contains only 0.515mg.
Winged bean tuber, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Potassium
+51.4%
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Zinc
+21.9%
Contains
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Copper
+500%
Contains
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Manganese
+43.8%
Contains
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Calcium
+66.7%
Contains
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Magnesium
+108.3%
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Phosphorus
+200%
Contains
less
Sodium
-97.1%
Contains
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Selenium
+85.7%
Equal in Iron - 2.09
Contains
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Potassium
+51.4%
Contains
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Zinc
+21.9%
Contains
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Copper
+500%
Contains
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Manganese
+43.8%
Contains
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Calcium
+66.7%
Contains
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Magnesium
+108.3%
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Phosphorus
+200%
Contains
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Sodium
-97.1%
Contains
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Selenium
+85.7%
Equal in Iron - 2.09
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.
:
Contains
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Vitamin B1
+80.5%
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Vitamin B2
+115.9%
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Vitamin B3
+218.4%
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Vitamin B5
+106.9%
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Folate
+989.5%
Equal in Vitamin B6 - 0.081
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Vitamin B1
+80.5%
Contains
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Vitamin B2
+115.9%
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Vitamin B3
+218.4%
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Vitamin B5
+106.9%
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Folate
+989.5%
Equal in Vitamin B6 - 0.081
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+24.2%
Contains
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Fats
+95.7%
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Carbs
+14.9%
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Other
+83.5%
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Water
+12.6%
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Contains
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Protein
+24.2%
Contains
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Fats
+95.7%
Contains
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Carbs
+14.9%
Contains
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Other
+83.5%
Contains
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Water
+12.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+485%
Contains
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Saturated Fat
-46.4%
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Polyunsaturated fat
+14.4%
Saturated Fat:
0.222 g
Monounsaturated Fat:
0.234 g
Polyunsaturated fat:
0.174 g
Saturated Fat:
0.119 g
Monounsaturated Fat:
0.04 g
Polyunsaturated fat:
0.199 g
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Monounsaturated Fat
+485%
Contains
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Saturated Fat
-46.4%
Contains
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Polyunsaturated fat
+14.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Glycemic Index |
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Lower in price |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Sugar | Equal | ||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 28.1g | 15.86g |
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Protein | 11.6g | 9.34g |
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Fats | 0.9g | 0.46g |
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Carbs | 28.1g | 24.46g |
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Calories | 148kcal | 136kcal |
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Fiber | 8.6g |
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Calcium | 30mg | 50mg |
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Iron | 2mg | 2.09mg |
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Magnesium | 24mg | 50mg |
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Phosphorus | 45mg | 135mg |
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Potassium | 586mg | 387mg |
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Sodium | 35mg | 1mg |
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Zinc | 1.39mg | 1.14mg |
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Copper | 1.386mg | 0.231mg |
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Manganese | 0.532mg | 0.37mg |
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Selenium | 0.7µg | 1.3µg |
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Vitamin B1 | 0.379mg | 0.21mg |
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Vitamin B2 | 0.149mg | 0.069mg |
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Vitamin B3 | 1.64mg | 0.515mg |
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Vitamin B5 | 0.116mg | 0.24mg |
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Vitamin B6 | 0.075mg | 0.081mg |
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Folate | 19µg | 207µg |
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Tryptophan | 0.252mg | 0.111mg |
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Threonine | 0.451mg | 0.393mg |
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Isoleucine | 0.425mg | 0.412mg |
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Leucine | 0.64mg | 0.746mg |
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Lysine | 0.592mg | 0.641mg |
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Methionine | 0.143mg | 0.14mg |
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Phenylalanine | 0.451mg | 0.505mg |
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Valine | 0.599mg | 0.489mg |
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Histidine | 0.241mg | 0.26mg |
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Saturated Fat | 0.222g | 0.119g |
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Monounsaturated Fat | 0.234g | 0.04g |
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Polyunsaturated fat | 0.174g | 0.199g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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
17%

22%

Minerals Daily Need Coverage Score
75%

38%

Comparison summary
Which food is lower in glycemic index?

Winged bean is lower in glycemic index (difference - 3)
Which food is cheaper?

Winged bean is cheaper (difference - $1.9)
Which food contains less Sodium?

Cranberry beans contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?

Cranberry beans is lower in Saturated Fat (difference - 0.103g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.