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Winged bean vs. Cloudberry — In-Depth Nutrition Comparison

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What are the main differences between winged bean and cloudberries?

  • Winged bean is richer in vitamin B1, iron, and vitamin B2, while cloudberries are higher in vitamin C.
  • Cloudberries' daily need coverage for vitamin C is 176% higher.
  • Cloudberries have 8 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while cloudberries have 0.05mg.
  • Cloudberries have a higher glycemic index (44) than winged bean (32).

We used Winged bean tuber, raw and Cloudberries, raw (Alaska Native) types in this comparison.

Infographic

Winged bean vs Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +∞%
Contains more IronIron +185.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +658%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +82.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more ProteinProtein +383.3%
Contains more FatsFats +12.5%
Contains more CarbsCarbs +226.7%
Contains more OtherOther +66.7%
Contains more WaterWater +51.6%

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 Cloudberry
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Winged bean Cloudberry DV% diff.
Vitamin C 0mg 158mg 176%
Copper 1.386mg 154%
Vitamin B1 0.379mg 0.05mg 27%
Manganese 0.532mg 23%
Protein 11.6g 2.4g 18%
Potassium 586mg 17%
Iron 2mg 0.7mg 16%
Zinc 1.39mg 13%
Carbs 28.1g 8.6g 7%
Vitamin B2 0.149mg 0.07mg 6%
Vitamin B6 0.075mg 6%
Magnesium 24mg 6%
Folate 19µg 5%
Vitamin B3 1.64mg 0.9mg 5%
Calories 148kcal 51kcal 5%
Sodium 35mg 2%
Vitamin B5 0.116mg 2%
Selenium 0.7µg 1%
Saturated fat 0.222g 1%
Monounsaturated fat 0.234g 1%
Polyunsaturated fat 0.174g 1%
Calcium 30mg 18mg 1%
Phosphorus 45mg 35mg 1%
Fats 0.9g 0.8g 0%
Net carbs 28.1g 8.6g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Cloudberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Winged bean
44%
Cloudberry
Minerals Daily Need Coverage Score
75%
Winged bean
5%
Cloudberry

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.222g)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.