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  6. Bean vs. Winged bean

Bean vs. Winged bean — In-Depth Nutrition Comparison

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How are Bean and Winged bean different?

  • Bean has more Phosphorus, and Selenium, however, Winged bean is richer in Copper, Iron, Vitamin B1, Potassium, Vitamin B3, and Vitamin B2.
  • Winged bean covers your daily need of Copper 131% more than Bean.
  • Bean has 6 times more Selenium than Winged bean. Bean has 4.5µg of Selenium, while Winged bean has 0.7µg.

Beans, baked, canned, no salt added and Winged bean tuber, raw types were used in this article.

Infographic

Bean vs Winged bean 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.
Bean
Bean
6
:
4
Winged bean
Winged bean
Contains more Calcium +66.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +131.1%
Contains less Sodium -97.1%
Contains more Selenium +542.9%
Contains more Iron +589.7%
Contains more Potassium +98%
Contains more Copper +572.8%
Equal in Zinc - 1.39
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +66.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +131.1%
Contains less Sodium -97.1%
Contains more Selenium +542.9%
Contains more Iron +589.7%
Contains more Potassium +98%
Contains more Copper +572.8%
Equal in Zinc - 1.39

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.
Bean
Bean
6
:
4
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +73.3%
Contains more Folate +26.3%
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +281.4%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +73.3%
Contains more Folate +26.3%
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +281.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
:
4
Winged bean
Winged bean
Contains more Water +26.5%
Contains more Protein +141.7%
Contains more Fats +125%
Contains more Carbs +37.1%
Contains more Other +17%
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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
Contains more Water +26.5%
Contains more Protein +141.7%
Contains more Fats +125%
Contains more Carbs +37.1%
Contains more Other +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Winged bean
Winged bean
Contains less Saturated Fat -53.6%
Contains more Monounsaturated Fat +568.6%
Equal in Polyunsaturated fat - 0.174
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -53.6%
Contains more Monounsaturated Fat +568.6%
Equal in Polyunsaturated fat - 0.174

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Winged bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Winged bean Opinion
Net carbs 14.99g 28.1g Winged bean
Protein 4.8g 11.6g Winged bean
Fats 0.4g 0.9g Winged bean
Carbs 20.49g 28.1g Winged bean
Calories 105kcal 148kcal Winged bean
Sugar 7.78g Winged bean
Fiber 5.5g Bean
Calcium 50mg 30mg Bean
Iron 0.29mg 2mg Winged bean
Magnesium 32mg 24mg Bean
Phosphorus 104mg 45mg Bean
Potassium 296mg 586mg Winged bean
Sodium 1mg 35mg Bean
Zinc 1.4mg 1.39mg Bean
Copper 0.206mg 1.386mg Winged bean
Manganese 0.532mg Winged bean
Selenium 4.5µg 0.7µg Bean
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.379mg Winged bean
Vitamin B2 0.06mg 0.149mg Winged bean
Vitamin B3 0.43mg 1.64mg Winged bean
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.13mg 0.075mg Bean
Folate 24µg 19µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.103g 0.222g Bean
Monounsaturated Fat 0.035g 0.234g Winged bean
Polyunsaturated fat 0.172g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Winged bean
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
11%
Bean
17%
Winged bean
Minerals Daily Need Coverage Score
25%
Bean
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 1)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.119g)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.