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

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Important differences between Green bean and Winged bean

  • Green bean has more Vitamin C, however, Winged bean has more Copper, Vitamin B1, Iron, Potassium, Manganese, Zinc, and Vitamin B3.
  • Winged bean's daily need coverage for Copper is 148% more.

The food varieties used in the comparison are Beans, snap, green, cooked, boiled, drained, without salt and Winged bean tuber, raw.

Infographic

Green 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.
Contains more Calcium +46.7%
Contains less Sodium -97.1%
Contains more Iron +207.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +55.2%
Contains more Potassium +301.4%
Contains more Zinc +456%
Contains more Copper +2331.6%
Contains more Manganese +86.7%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +46.7%
Contains less Sodium -97.1%
Contains more Iron +207.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +55.2%
Contains more Potassium +301.4%
Contains more Zinc +456%
Contains more Copper +2331.6%
Contains more Manganese +86.7%
Contains more Selenium +250%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +73.7%
Contains more Vitamin B1 +412.2%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B3 +167.1%
Contains more Vitamin B5 +56.8%
Contains more Vitamin B6 +33.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 Folate +73.7%
Contains more Vitamin B1 +412.2%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B3 +167.1%
Contains more Vitamin B5 +56.8%
Contains more Vitamin B6 +33.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +55.4%
Contains more Protein +513.8%
Contains more Fats +221.4%
Contains more Carbs +256.6%
Contains more Other +174%
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
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 +55.4%
Contains more Protein +513.8%
Contains more Fats +221.4%
Contains more Carbs +256.6%
Contains more Other +174%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71.2%
Contains more Monounsaturated Fat +2027.3%
Contains more Polyunsaturated fat +20%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -71.2%
Contains more Monounsaturated Fat +2027.3%
Contains more Polyunsaturated fat +20%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Winged bean Opinion
Net carbs 4.68g 28.1g Winged bean
Protein 1.89g 11.6g Winged bean
Fats 0.28g 0.9g Winged bean
Carbs 7.88g 28.1g Winged bean
Calories 35kcal 148kcal Winged bean
Sugar 3.63g Winged bean
Fiber 3.2g Green bean
Calcium 44mg 30mg Green bean
Iron 0.65mg 2mg Winged bean
Magnesium 18mg 24mg Winged bean
Phosphorus 29mg 45mg Winged bean
Potassium 146mg 586mg Winged bean
Sodium 1mg 35mg Green bean
Zinc 0.25mg 1.39mg Winged bean
Copper 0.057mg 1.386mg Winged bean
Manganese 0.285mg 0.532mg Winged bean
Selenium 0.2µg 0.7µg Winged bean
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg Green bean
Vitamin C 9.7mg 0mg Green bean
Vitamin B1 0.074mg 0.379mg Winged bean
Vitamin B2 0.097mg 0.149mg Winged bean
Vitamin B3 0.614mg 1.64mg Winged bean
Vitamin B5 0.074mg 0.116mg Winged bean
Vitamin B6 0.056mg 0.075mg Winged bean
Folate 33µg 19µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg 0.252mg Winged bean
Threonine 0.082mg 0.451mg Winged bean
Isoleucine 0.069mg 0.425mg Winged bean
Leucine 0.116mg 0.64mg Winged bean
Lysine 0.091mg 0.592mg Winged bean
Methionine 0.023mg 0.143mg Winged bean
Phenylalanine 0.069mg 0.451mg Winged bean
Valine 0.093mg 0.599mg Winged bean
Histidine 0.035mg 0.241mg Winged bean
Saturated Fat 0.064g 0.222g Green bean
Monounsaturated Fat 0.011g 0.234g Winged bean
Polyunsaturated fat 0.145g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
24%
Green bean
17%
Winged bean
Minerals Daily Need Coverage Score
14%
Green bean
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3.63g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.3)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.158g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.