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Bean vs. Winged beans — In-Depth Nutrition Comparison

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A recap on differences between Bean and Winged beans

  • Bean is higher in Vitamin B6, yet Winged beans is higher in Copper, Iron, Vitamin B1, Calcium, Phosphorus, Vitamin B2, Magnesium, Monounsaturated Fat, and Polyunsaturated fat.
  • Winged beans covers your daily Copper needs 63% more than Bean.
  • Bean contains 3 times more Vitamin B6 than Winged beans. While Bean contains 0.13mg of Vitamin B6, Winged beans contains only 0.047mg.

Food varieties used in this article are Beans, baked, canned, no salt added and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Bean 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.
Bean
Bean
3
:
7
Winged beans
Winged beans
Contains less Sodium -92.3%
Contains more Selenium +55.2%
Contains more Calcium +184%
Contains more Iron +1393.1%
Contains more Magnesium +68.8%
Contains more Phosphorus +47.1%
Contains more Copper +275.2%
Equal in Potassium - 280
Equal in Zinc - 1.44
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains less Sodium -92.3%
Contains more Selenium +55.2%
Contains more Calcium +184%
Contains more Iron +1393.1%
Contains more Magnesium +68.8%
Contains more Phosphorus +47.1%
Contains more Copper +275.2%
Equal in Potassium - 280
Equal in Zinc - 1.44

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.
Bean
Bean
6
:
4
Winged beans
Winged beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +176.6%
Contains more Folate +140%
Contains more Vitamin B1 +96.7%
Contains more Vitamin B2 +115%
Contains more Vitamin B3 +93%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +176.6%
Contains more Folate +140%
Contains more Vitamin B1 +96.7%
Contains more Vitamin B2 +115%
Contains more Vitamin B3 +93%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Winged beans
Winged beans
Contains more Carbs +37.1%
Contains more Other +21.3%
Contains more Protein +121.3%
Contains more Fats +1360%
Equal in Water - 67.19
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Winged beans
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 Carbs +37.1%
Contains more Other +21.3%
Contains more Protein +121.3%
Contains more Fats +1360%
Equal in Water - 67.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -87.5%
Contains more Monounsaturated Fat +6051.4%
Contains more Polyunsaturated fat +801.7%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -87.5%
Contains more Monounsaturated Fat +6051.4%
Contains more Polyunsaturated fat +801.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Winged beans Opinion
Net carbs 14.99g 14.94g Bean
Protein 4.8g 10.62g Winged beans
Fats 0.4g 5.84g Winged beans
Carbs 20.49g 14.94g Bean
Calories 105kcal 147kcal Winged beans
Sugar 7.78g Winged beans
Fiber 5.5g Bean
Calcium 50mg 142mg Winged beans
Iron 0.29mg 4.33mg Winged beans
Magnesium 32mg 54mg Winged beans
Phosphorus 104mg 153mg Winged beans
Potassium 296mg 280mg Bean
Sodium 1mg 13mg Bean
Zinc 1.4mg 1.44mg Winged beans
Copper 0.206mg 0.773mg Winged beans
Manganese 1.199mg Winged beans
Selenium 4.5µg 2.9µg Bean
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.295mg Winged beans
Vitamin B2 0.06mg 0.129mg Winged beans
Vitamin B3 0.43mg 0.83mg Winged beans
Vitamin B5 0.156mg Winged beans
Vitamin B6 0.13mg 0.047mg Bean
Folate 24µg 10µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.233mg Winged beans
Threonine 0.36mg Winged beans
Isoleucine 0.448mg Winged beans
Leucine 0.762mg Winged beans
Lysine 0.652mg Winged beans
Methionine 0.109mg Winged beans
Phenylalanine 0.436mg Winged beans
Valine 0.467mg Winged beans
Histidine 0.241mg Winged beans
Saturated Fat 0.103g 0.825g Bean
Monounsaturated Fat 0.035g 2.153g Winged beans
Polyunsaturated fat 0.172g 1.551g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Winged beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Bean
12%
Winged beans
Minerals Daily Need Coverage Score
25%
Bean
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 1)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.5)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.722g)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.