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  6. Winged bean vs. Cranberry bean raw

Winged bean vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are winged bean and cranberry bean raw different?

  • Winged bean has more copper; however, cranberry bean raw is richer in folate, phosphorus, iron, magnesium, vitamin B1, potassium, selenium, zinc, and vitamin B6.
  • Cranberry bean raw covers your daily need for folate, 146% more than winged bean.
  • Winged bean has 2 times more copper than cranberry bean raw. Winged bean has 1.386mg of copper, while cranberry bean raw 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 raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CopperCopper +74.6%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +323.3%
Contains more PotassiumPotassium +127.3%
Contains more IronIron +150%
Contains more ZincZinc +161.2%
Contains more PhosphorusPhosphorus +726.7%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +72.9%
Contains more SeleniumSelenium +1714.3%

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin B3Vitamin B3 +12.7%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B2Vitamin B2 +43%
Contains more Vitamin B5Vitamin B5 +544.8%
Contains more Vitamin B6Vitamin B6 +312%
Contains more FolateFolate +3078.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Cranberry bean raw DV% diff.
Folate 19µg 604µg 146%
Fiber 24.7g 99%
Copper 1.386mg 0.794mg 66%
Phosphorus 45mg 372mg 47%
Iron 2mg 5mg 38%
Vitamin B1 0.379mg 0.747mg 31%
Magnesium 24mg 156mg 31%
Protein 11.6g 23.03g 23%
Potassium 586mg 1332mg 22%
Selenium 0.7µg 12.7µg 22%
Zinc 1.39mg 3.63mg 20%
Vitamin B6 0.075mg 0.309mg 18%
Manganese 0.532mg 0.92mg 17%
Vitamin B5 0.116mg 0.748mg 13%
Carbs 28.1g 60.05g 11%
Calcium 30mg 127mg 10%
Calories 148kcal 335kcal 9%
Vitamin B2 0.149mg 0.213mg 5%
Polyunsaturated fat 0.174g 0.527g 2%
Vitamin B3 1.64mg 1.455mg 1%
Sodium 35mg 6mg 1%
Fats 0.9g 1.23g 1%
Net carbs 28.1g 35.35g N/A
Saturated fat 0.222g 0.316g 0%
Monounsaturated fat 0.234g 0.106g 0%
Tryptophan 0.252mg 0.273mg 0%
Threonine 0.451mg 0.969mg 0%
Isoleucine 0.425mg 1.017mg 0%
Leucine 0.64mg 1.838mg 0%
Lysine 0.592mg 1.58mg 0%
Methionine 0.143mg 0.346mg 0%
Phenylalanine 0.451mg 1.245mg 0%
Valine 0.599mg 1.205mg 0%
Histidine 0.241mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +363.3%
Contains more ProteinProtein +98.5%
Contains more FatsFats +36.7%
Contains more CarbsCarbs +113.7%
Contains more OtherOther +65%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -29.7%
Contains more Mono. FatMonounsaturated fat +120.8%
Contains more Poly. FatPolyunsaturated fat +202.9%

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 bean raw - 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.