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  6. Kidney beans vs. Winged bean

Kidney beans vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between Kidney beans and Winged bean?

  • Kidney beans is higher in Folate, and Phosphorus, however, Winged bean is richer in Copper, Vitamin B1, Vitamin B2, Vitamin B3, and Potassium.
  • Winged bean's daily need coverage for Copper is 130% more.
  • Winged bean contains 7 times less Folate than Kidney beans. Kidney beans contains 130µg of Folate, while Winged bean contains 19µg.

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Winged bean tuber, raw types in this article.

Infographic

Kidney beans 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.
Kidney beans
Kidney beans
6
:
4
Winged bean
Winged bean
Contains more Calcium +16.7%
Contains more Iron +11%
Contains more Magnesium +75%
Contains more Phosphorus +206.7%
Contains less Sodium -97.1%
Contains more Selenium +57.1%
Contains more Potassium +44.7%
Contains more Zinc +39%
Contains more Copper +541.7%
Contains more Manganese +23.7%
Equal in Iron - 2
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
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 +16.7%
Contains more Iron +11%
Contains more Magnesium +75%
Contains more Phosphorus +206.7%
Contains less Sodium -97.1%
Contains more Selenium +57.1%
Contains more Potassium +44.7%
Contains more Zinc +39%
Contains more Copper +541.7%
Contains more Manganese +23.7%
Equal in Iron - 2

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.
Kidney beans
Kidney beans
6
:
3
Winged bean
Winged bean
Contains more Vitamin C +∞%
Contains more Vitamin B5 +89.7%
Contains more Vitamin B6 +60%
Contains more Folate +584.2%
Contains more Vitamin B1 +136.9%
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +183.7%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 C +∞%
Contains more Vitamin B5 +89.7%
Contains more Vitamin B6 +60%
Contains more Folate +584.2%
Contains more Vitamin B1 +136.9%
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +183.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
4
Winged bean
Winged bean
Contains more Water +16.6%
Contains more Protein +33.8%
Contains more Fats +80%
Contains more Carbs +23.2%
Contains more Other +83.5%
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 +16.6%
Contains more Protein +33.8%
Contains more Fats +80%
Contains more Carbs +23.2%
Contains more Other +83.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +59.8%
Contains more Monounsaturated Fat +500%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 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 -67.1%
Contains more Polyunsaturated fat +59.8%
Contains more Monounsaturated Fat +500%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Winged bean Opinion
Net carbs 16.4g 28.1g Winged bean
Protein 8.67g 11.6g Winged bean
Fats 0.5g 0.9g Winged bean
Carbs 22.8g 28.1g Winged bean
Calories 127kcal 148kcal Winged bean
Sugar 0.32g Winged bean
Fiber 6.4g Kidney beans
Calcium 35mg 30mg Kidney beans
Iron 2.22mg 2mg Kidney beans
Magnesium 42mg 24mg Kidney beans
Phosphorus 138mg 45mg Kidney beans
Potassium 405mg 586mg Winged bean
Sodium 1mg 35mg Kidney beans
Zinc 1mg 1.39mg Winged bean
Copper 0.216mg 1.386mg Winged bean
Manganese 0.43mg 0.532mg Winged bean
Selenium 1.1µg 0.7µg Kidney beans
Vitamin E 0.03mg Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.379mg Winged bean
Vitamin B2 0.058mg 0.149mg Winged bean
Vitamin B3 0.578mg 1.64mg Winged bean
Vitamin B5 0.22mg 0.116mg Kidney beans
Vitamin B6 0.12mg 0.075mg Kidney beans
Folate 130µg 19µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.104mg 0.252mg Winged bean
Threonine 0.319mg 0.451mg Winged bean
Isoleucine 0.41mg 0.425mg Winged bean
Leucine 0.736mg 0.64mg Kidney beans
Lysine 0.607mg 0.592mg Kidney beans
Methionine 0.113mg 0.143mg Winged bean
Phenylalanine 0.511mg 0.451mg Kidney beans
Valine 0.5mg 0.599mg Winged bean
Histidine 0.238mg 0.241mg Winged bean
Saturated Fat 0.073g 0.222g Kidney beans
Monounsaturated Fat 0.039g 0.234g Winged bean
Polyunsaturated fat 0.278g 0.174g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
19%
Kidney beans
17%
Winged bean
Minerals Daily Need Coverage Score
38%
Kidney beans
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.7)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 10)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.