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  6. Bean raw vs. Winged beans

Bean raw vs. Winged beans — In-Depth Nutrition Comparison

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How are bean raw and winged beans different?

  • Bean raw is higher than winged beans in folate, selenium, phosphorus, vitamin B1, vitamin B6, potassium, magnesium, copper, vitamin B5, and iron.
  • Bean raw covers your daily need for folate, 129% more than winged beans.
  • Bean raw contains 10 times more vitamin B6 than winged beans. Bean raw contains 0.474mg of vitamin B6, while winged beans contains 0.047mg.

Beans, pinto, mature seeds, raw and Winged beans, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Bean raw vs Winged beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +225.9%
Contains more PotassiumPotassium +397.5%
Contains more IronIron +17.1%
Contains more CopperCopper +15.5%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +168.6%
Contains more SeleniumSelenium +862.1%
Contains more CalciumCalcium +25.7%
~equal in Sodium ~13mg
~equal in Manganese ~1.199mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +141.7%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B5Vitamin B5 +403.2%
Contains more Vitamin B6Vitamin B6 +908.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5150%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Winged beans DV% diff.
Folate 525µg 10µg 129%
Fiber 15.5g 62%
Selenium 27.9µg 2.9µg 45%
Phosphorus 411mg 153mg 37%
Vitamin B1 0.713mg 0.295mg 35%
Potassium 1393mg 280mg 33%
Vitamin B6 0.474mg 0.047mg 33%
Magnesium 176mg 54mg 29%
Protein 21.42g 10.62g 22%
Carbs 62.55g 14.94g 16%
Starch 34.17g 14%
Copper 0.893mg 0.773mg 13%
Vitamin B5 0.785mg 0.156mg 13%
Choline 66.2mg 12%
Calories 347kcal 147kcal 10%
Iron 5.07mg 4.33mg 9%
Zinc 2.28mg 1.44mg 8%
Polyunsaturated fat 0.407g 1.551g 8%
Fats 1.23g 5.84g 7%
Vitamin C 6.3mg 0mg 7%
Vitamin B2 0.212mg 0.129mg 6%
Vitamin K 5.6µg 5%
Monounsaturated fat 0.229g 2.153g 5%
Calcium 113mg 142mg 3%
Saturated fat 0.235g 0.825g 3%
Manganese 1.148mg 1.199mg 2%
Vitamin B3 1.174mg 0.83mg 2%
Vitamin E 0.21mg 1%
Protein per 100 calories 6.2g 7.2g N/A
Calories per 10 g protein 162kcal 138kcal N/A
Weight per 100 calories 29g 68g N/A
Unsaturated / Saturated Fat ratio 2.7 4.5 N/A
Net carbs 47.05g 14.94g N/A
Sugar 2.11g N/A
Sodium 12mg 13mg 0%
Tryptophan 0.237mg 0.233mg 0%
Threonine 0.81mg 0.36mg 0%
Isoleucine 0.871mg 0.448mg 0%
Leucine 1.558mg 0.762mg 0%
Lysine 1.356mg 0.652mg 0%
Methionine 0.259mg 0.109mg 0%
Phenylalanine 1.095mg 0.436mg 0%
Valine 0.998mg 0.467mg 0%
Histidine 0.556mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more ProteinProtein +101.7%
Contains more CarbsCarbs +318.7%
Contains more OtherOther +146.1%
Contains more FatsFats +374.8%
Contains more WaterWater +493%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -71.5%
Contains more Mono. FatMonounsaturated fat +840.2%
Contains more Poly. FatPolyunsaturated fat +281.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.