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  6. Lupin Bean vs. Winged bean

Lupin Bean vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between Lupin Bean and Winged bean?

  • Lupin Bean is richer in Phosphorus, Folate, Magnesium, and Manganese, while Winged bean is higher in Copper, Vitamin B1, Potassium, Iron, Vitamin B2, and Vitamin B3.
  • Winged bean's daily need coverage for Copper is 128% higher.
  • Winged bean has 3 times less Folate than Lupin Bean. Lupin Bean has 59µg of Folate, while Winged bean has 19µg.

We used Lupins, mature seeds, cooked, boiled, without salt and Winged bean tuber, raw types in this comparison.

Infographic

Lupin 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.
Lupin Bean
Lupin Bean
6
:
4
Winged bean
Winged bean
Contains more Calcium +70%
Contains more Magnesium +125%
Contains more Phosphorus +184.4%
Contains less Sodium -88.6%
Contains more Manganese +27.1%
Contains more Selenium +271.4%
Contains more Iron +66.7%
Contains more Potassium +139.2%
Contains more Copper +500%
Equal in Zinc - 1.39
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
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 +70%
Contains more Magnesium +125%
Contains more Phosphorus +184.4%
Contains less Sodium -88.6%
Contains more Manganese +27.1%
Contains more Selenium +271.4%
Contains more Iron +66.7%
Contains more Potassium +139.2%
Contains more Copper +500%
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.
Lupin Bean
Lupin Bean
4
:
4
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +62.1%
Contains more Folate +210.5%
Contains more Vitamin B1 +182.8%
Contains more Vitamin B2 +181.1%
Contains more Vitamin B3 +231.3%
Contains more Vitamin B6 +733.3%
Lupin 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% 4% 34% 13% 10% 12% 3% 45% 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 C +∞%
Contains more Vitamin B5 +62.1%
Contains more Folate +210.5%
Contains more Vitamin B1 +182.8%
Contains more Vitamin B2 +181.1%
Contains more Vitamin B3 +231.3%
Contains more Vitamin B6 +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
3
:
2
Winged bean
Winged bean
Contains more Protein +34.2%
Contains more Fats +224.4%
Contains more Water +23.8%
Contains more Carbs +184.4%
Contains more Other +263.6%
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 Protein +34.2%
Contains more Fats +224.4%
Contains more Water +23.8%
Contains more Carbs +184.4%
Contains more Other +263.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +404.3%
Contains more Polyunsaturated fat +319.5%
Contains less Saturated Fat -35.8%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +404.3%
Contains more Polyunsaturated fat +319.5%
Contains less Saturated Fat -35.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Winged bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Lupin Bean Winged bean Opinion
Net carbs 7.08g 28.1g Winged bean
Protein 15.57g 11.6g Lupin Bean
Fats 2.92g 0.9g Lupin Bean
Carbs 9.88g 28.1g Winged bean
Calories 119kcal 148kcal Winged bean
Fiber 2.8g Lupin Bean
Calcium 51mg 30mg Lupin Bean
Iron 1.2mg 2mg Winged bean
Magnesium 54mg 24mg Lupin Bean
Phosphorus 128mg 45mg Lupin Bean
Potassium 245mg 586mg Winged bean
Sodium 4mg 35mg Lupin Bean
Zinc 1.38mg 1.39mg Winged bean
Copper 0.231mg 1.386mg Winged bean
Manganese 0.676mg 0.532mg Lupin Bean
Selenium 2.6µg 0.7µg Lupin Bean
Vitamin A 7IU 0IU Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.379mg Winged bean
Vitamin B2 0.053mg 0.149mg Winged bean
Vitamin B3 0.495mg 1.64mg Winged bean
Vitamin B5 0.188mg 0.116mg Lupin Bean
Vitamin B6 0.009mg 0.075mg Winged bean
Folate 59µg 19µg Lupin Bean
Tryptophan 0.125mg 0.252mg Winged bean
Threonine 0.573mg 0.451mg Lupin Bean
Isoleucine 0.695mg 0.425mg Lupin Bean
Leucine 1.181mg 0.64mg Lupin Bean
Lysine 0.832mg 0.592mg Lupin Bean
Methionine 0.11mg 0.143mg Winged bean
Phenylalanine 0.618mg 0.451mg Lupin Bean
Valine 0.65mg 0.599mg Lupin Bean
Histidine 0.443mg 0.241mg Lupin Bean
Saturated Fat 0.346g 0.222g Winged bean
Monounsaturated Fat 1.18g 0.234g Lupin Bean
Polyunsaturated fat 0.73g 0.174g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin 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
10%
Lupin Bean
17%
Winged bean
Minerals Daily Need Coverage Score
39%
Lupin Bean
75%
Winged bean

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.124g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.8)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 32)
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.