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  6. Adzuki bean vs. Winged bean

Adzuki bean vs. Winged bean — In-Depth Nutrition Comparison

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Differences between Adzuki bean and Winged bean

  • Adzuki bean has more Folate, Phosphorus, Magnesium, and Vitamin B5, while Winged bean has more Copper, Vitamin B1, Vitamin B2, and Vitamin B3.
  • Winged bean's daily need coverage for Copper is 121% higher.
  • Winged bean contains 6 times less Folate than Adzuki bean. Adzuki bean contains 121µg of Folate, while Winged bean contains 19µg.

The food types used in this comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Winged bean tuber, raw.

Infographic

Adzuki 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.
Adzuki bean
Adzuki bean
6
:
3
Winged bean
Winged bean
Contains more Magnesium +116.7%
Contains more Phosphorus +273.3%
Contains less Sodium -77.1%
Contains more Zinc +27.3%
Contains more Selenium +71.4%
Contains more Potassium +10.2%
Contains more Copper +365.1%
Equal in Calcium - 30
Equal in Iron - 2
Equal in Manganese - 0.532
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Magnesium +116.7%
Contains more Phosphorus +273.3%
Contains less Sodium -77.1%
Contains more Zinc +27.3%
Contains more Selenium +71.4%
Contains more Potassium +10.2%
Contains more Copper +365.1%
Equal in Calcium - 30
Equal in Iron - 2
Equal in Manganese - 0.532

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.
Adzuki bean
Adzuki bean
4
:
3
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin B5 +270.7%
Contains more Vitamin B6 +28%
Contains more Folate +536.8%
Contains more Vitamin B1 +229.6%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +128.7%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
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 B5 +270.7%
Contains more Vitamin B6 +28%
Contains more Folate +536.8%
Contains more Vitamin B1 +229.6%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +128.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
4
Winged bean
Winged bean
Contains more Water +15.5%
Contains more Protein +54.3%
Contains more Fats +800%
Contains more Carbs +13.4%
Contains more Other +51.5%
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 +15.5%
Contains more Protein +54.3%
Contains more Fats +800%
Contains more Carbs +13.4%
Contains more Other +51.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Winged bean
Winged bean
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +728.6%
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 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 -83.8%
Contains more Monounsaturated Fat +2500%
Contains more Polyunsaturated fat +728.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Winged bean Opinion
Net carbs 17.47g 28.1g Winged bean
Protein 7.52g 11.6g Winged bean
Fats 0.1g 0.9g Winged bean
Carbs 24.77g 28.1g Winged bean
Calories 128kcal 148kcal Winged bean
Fiber 7.3g Adzuki bean
Calcium 28mg 30mg Winged bean
Iron 2mg 2mg
Magnesium 52mg 24mg Adzuki bean
Phosphorus 168mg 45mg Adzuki bean
Potassium 532mg 586mg Winged bean
Sodium 8mg 35mg Adzuki bean
Zinc 1.77mg 1.39mg Adzuki bean
Copper 0.298mg 1.386mg Winged bean
Manganese 0.573mg 0.532mg Adzuki bean
Selenium 1.2µg 0.7µg Adzuki bean
Vitamin A 6IU 0IU Adzuki bean
Vitamin B1 0.115mg 0.379mg Winged bean
Vitamin B2 0.064mg 0.149mg Winged bean
Vitamin B3 0.717mg 1.64mg Winged bean
Vitamin B5 0.43mg 0.116mg Adzuki bean
Vitamin B6 0.096mg 0.075mg Adzuki bean
Folate 121µg 19µg Adzuki bean
Tryptophan 0.072mg 0.252mg Winged bean
Threonine 0.255mg 0.451mg Winged bean
Isoleucine 0.3mg 0.425mg Winged bean
Leucine 0.632mg 0.64mg Winged bean
Lysine 0.567mg 0.592mg Winged bean
Methionine 0.079mg 0.143mg Winged bean
Phenylalanine 0.398mg 0.451mg Winged bean
Valine 0.387mg 0.599mg Winged bean
Histidine 0.198mg 0.241mg Winged bean
Saturated Fat 0.036g 0.222g Adzuki bean
Monounsaturated Fat 0.009g 0.234g Winged bean
Polyunsaturated fat 0.021g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki 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
16%
Adzuki bean
17%
Winged bean
Minerals Daily Need Coverage Score
47%
Adzuki bean
75%
Winged bean

Comparison summary

Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.186g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 3)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.