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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 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.

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.
Winged bean
Winged bean
4
:
6
Cranberry beans
Cranberry beans
Contains more Potassium +51.4%
Contains more Zinc +21.9%
Contains more Copper +500%
Contains more Manganese +43.8%
Contains more Calcium +66.7%
Contains more Magnesium +108.3%
Contains more Phosphorus +200%
Contains less Sodium -97.1%
Contains more Selenium +85.7%
Equal in Iron - 2.09
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Potassium +51.4%
Contains more Zinc +21.9%
Contains more Copper +500%
Contains more Manganese +43.8%
Contains more Calcium +66.7%
Contains more Magnesium +108.3%
Contains more Phosphorus +200%
Contains less Sodium -97.1%
Contains more 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.
Winged bean
Winged bean
3
:
3
Cranberry beans
Cranberry beans
Contains more Vitamin B1 +80.5%
Contains more Vitamin B2 +115.9%
Contains more Vitamin B3 +218.4%
Contains more Vitamin B5 +106.9%
Contains more Folate +989.5%
Equal in Vitamin B6 - 0.081
Winged bean
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%
Cranberry beans
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% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin B1 +80.5%
Contains more Vitamin B2 +115.9%
Contains more Vitamin B3 +218.4%
Contains more Vitamin B5 +106.9%
Contains more Folate +989.5%
Equal in Vitamin B6 - 0.081

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +24.2%
Contains more Fats +95.7%
Contains more Carbs +14.9%
Contains more Other +83.5%
Contains more Water +12.6%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Cranberry beans
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 Protein +24.2%
Contains more Fats +95.7%
Contains more Carbs +14.9%
Contains more Other +83.5%
Contains more Water +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +485%
Contains less Saturated Fat -46.4%
Contains more Polyunsaturated fat +14.4%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +485%
Contains less Saturated Fat -46.4%
Contains more 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.
Winged bean Cranberry beans
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Winged bean
22%
Cranberry beans
Minerals Daily Need Coverage Score
75%
Winged bean
38%
Cranberry beans

Comparison summary

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

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.