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  6. Winged bean vs. Cranberries

Winged bean vs. Cranberries — In-Depth Nutrition Comparison

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What are the differences between winged bean and cranberries?

  • Winged bean is higher in copper, vitamin B1, iron, potassium, zinc, manganese, vitamin B2, and vitamin B3; however, cranberries are richer in vitamin C.
  • Winged bean's daily need coverage for copper is 148% more.
  • Cranberries contain 32 times less vitamin B1 than winged bean. Winged bean contains 0.379mg of vitamin B1, while cranberries contain 0.012mg.
  • Winged bean has a lower glycemic index (32) than cranberries (45).

We used Winged bean tuber, raw and Cranberries, raw types in this article.

Infographic

Winged bean vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +632.5%
Contains more IronIron +769.6%
Contains more CopperCopper +2375%
Contains more ZincZinc +1444.4%
Contains more PhosphorusPhosphorus +309.1%
Contains more ManganeseManganese +99.3%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -94.3%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +3058.3%
Contains more Vitamin B2Vitamin B2 +645%
Contains more Vitamin B3Vitamin B3 +1523.8%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more FolateFolate +1800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +154.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Cranberries DV% diff.
Copper 1.386mg 0.056mg 148%
Vitamin B1 0.379mg 0.012mg 31%
Protein 11.6g 0.46g 22%
Iron 2mg 0.23mg 22%
Vitamin C 0mg 14mg 16%
Potassium 586mg 80mg 15%
Fiber 3.6g 14%
Zinc 1.39mg 0.09mg 12%
Manganese 0.532mg 0.267mg 12%
Vitamin B3 1.64mg 0.101mg 10%
Vitamin B2 0.149mg 0.02mg 10%
Vitamin E 1.32mg 9%
Folate 19µg 1µg 5%
Calories 148kcal 46kcal 5%
Phosphorus 45mg 11mg 5%
Carbs 28.1g 11.97g 5%
Vitamin K 5µg 4%
Magnesium 24mg 6mg 4%
Vitamin B5 0.116mg 0.295mg 4%
Calcium 30mg 8mg 2%
Polyunsaturated fat 0.174g 0.055g 1%
Monounsaturated fat 0.234g 0.018g 1%
Saturated fat 0.222g 0.008g 1%
Sodium 35mg 2mg 1%
Fats 0.9g 0.13g 1%
Choline 5.5mg 1%
Vitamin B6 0.075mg 0.057mg 1%
Selenium 0.7µg 0.1µg 1%
Fructose 0.67g 1%
Net carbs 28.1g 8.37g N/A
Sugar 4.27g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.252mg 0.003mg 0%
Threonine 0.451mg 0.028mg 0%
Isoleucine 0.425mg 0.033mg 0%
Leucine 0.64mg 0.053mg 0%
Lysine 0.592mg 0.039mg 0%
Methionine 0.143mg 0.003mg 0%
Phenylalanine 0.451mg 0.036mg 0%
Valine 0.599mg 0.045mg 0%
Histidine 0.241mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +2421.7%
Contains more FatsFats +592.3%
Contains more CarbsCarbs +134.8%
Contains more OtherOther +1566.7%
Contains more WaterWater +52.1%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +216.4%
Contains less Sat. FatSaturated fat -96.4%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.