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  6. Winged bean vs. Cranberry beans

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 for 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.

Infographic

Winged bean vs Cranberry beans 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more PotassiumPotassium +51.4%
Contains more CopperCopper +500%
Contains more ZincZinc +21.9%
Contains more ManganeseManganese +43.8%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +66.7%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +85.7%
~equal in Iron ~2.09mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin B1Vitamin B1 +80.5%
Contains more Vitamin B2Vitamin B2 +115.9%
Contains more Vitamin B3Vitamin B3 +218.4%
Contains more Vitamin B5Vitamin B5 +106.9%
Contains more FolateFolate +989.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.081mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Cranberry beans DV% diff.
Copper 1.386mg 0.231mg 128%
Folate 19µg 207µg 47%
Fiber 8.6g 34%
Vitamin B1 0.379mg 0.21mg 14%
Phosphorus 45mg 135mg 13%
Manganese 0.532mg 0.37mg 7%
Vitamin B3 1.64mg 0.515mg 7%
Vitamin B2 0.149mg 0.069mg 6%
Magnesium 24mg 50mg 6%
Potassium 586mg 387mg 6%
Protein 11.6g 9.34g 5%
Vitamin B5 0.116mg 0.24mg 2%
Calcium 30mg 50mg 2%
Zinc 1.39mg 1.14mg 2%
Calories 148kcal 136kcal 1%
Selenium 0.7µg 1.3µg 1%
Sodium 35mg 1mg 1%
Iron 2mg 2.09mg 1%
Carbs 28.1g 24.46g 1%
Fats 0.9g 0.46g 1%
Net carbs 28.1g 15.86g N/A
Vitamin B6 0.075mg 0.081mg 0%
Saturated fat 0.222g 0.119g 0%
Monounsaturated fat 0.234g 0.04g 0%
Polyunsaturated fat 0.174g 0.199g 0%
Tryptophan 0.252mg 0.111mg 0%
Threonine 0.451mg 0.393mg 0%
Isoleucine 0.425mg 0.412mg 0%
Leucine 0.64mg 0.746mg 0%
Lysine 0.592mg 0.641mg 0%
Methionine 0.143mg 0.14mg 0%
Phenylalanine 0.451mg 0.505mg 0%
Valine 0.599mg 0.489mg 0%
Histidine 0.241mg 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +24.2%
Contains more FatsFats +95.7%
Contains more CarbsCarbs +14.9%
Contains more OtherOther +83.5%
Contains more WaterWater +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +485%
Contains less Sat. FatSaturated fat -46.4%
Contains more Poly. FatPolyunsaturated fat +14.4%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.