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  6. Bean raw vs. Winged bean

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

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Differences between bean raw and winged bean

  • Bean raw has more folate, phosphorus, selenium, iron, magnesium, vitamin B6, vitamin B1, manganese, and potassium, while winged bean has more copper.
  • Bean raw's daily need coverage for folate is 127% higher.
  • Winged bean contains 40 times less selenium than bean raw. Bean raw contains 27.9µg of selenium, while winged bean contains 0.7µg.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Winged bean tuber, raw.

Infographic

Bean raw 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.
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +276.7%
Contains more PotassiumPotassium +137.7%
Contains more IronIron +153.5%
Contains more ZincZinc +64%
Contains more PhosphorusPhosphorus +813.3%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +115.8%
Contains more SeleniumSelenium +3885.7%
Contains more CopperCopper +55.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +88.1%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B5Vitamin B5 +576.7%
Contains more Vitamin B6Vitamin B6 +532%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2663.2%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +39.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Winged bean DV% diff.
Folate 525µg 19µg 127%
Fiber 15.5g 62%
Copper 0.893mg 1.386mg 55%
Phosphorus 411mg 45mg 52%
Selenium 27.9µg 0.7µg 49%
Iron 5.07mg 2mg 38%
Magnesium 176mg 24mg 36%
Vitamin B6 0.474mg 0.075mg 31%
Vitamin B1 0.713mg 0.379mg 28%
Manganese 1.148mg 0.532mg 27%
Potassium 1393mg 586mg 24%
Protein 21.42g 11.6g 20%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.116mg 13%
Choline 66.2mg 12%
Carbs 62.55g 28.1g 11%
Calories 347kcal 148kcal 10%
Calcium 113mg 30mg 8%
Zinc 2.28mg 1.39mg 8%
Vitamin C 6.3mg 0mg 7%
Vitamin B2 0.212mg 0.149mg 5%
Vitamin K 5.6µg 5%
Vitamin B3 1.174mg 1.64mg 3%
Polyunsaturated fat 0.407g 0.174g 2%
Vitamin E 0.21mg 1%
Fats 1.23g 0.9g 1%
Sodium 12mg 35mg 1%
Net carbs 47.05g 28.1g N/A
Sugar 2.11g N/A
Saturated fat 0.235g 0.222g 0%
Monounsaturated fat 0.229g 0.234g 0%
Tryptophan 0.237mg 0.252mg 0%
Threonine 0.81mg 0.451mg 0%
Isoleucine 0.871mg 0.425mg 0%
Leucine 1.558mg 0.64mg 0%
Lysine 1.356mg 0.592mg 0%
Methionine 0.259mg 0.143mg 0%
Phenylalanine 1.095mg 0.451mg 0%
Valine 0.998mg 0.599mg 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
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 ProteinProtein +84.7%
Contains more FatsFats +36.7%
Contains more CarbsCarbs +122.6%
Contains more OtherOther +73.5%
Contains more WaterWater +406.6%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Poly. FatPolyunsaturated fat +133.9%
~equal in Saturated fat ~0.222g
~equal in Monounsaturated fat ~0.234g

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 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.