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  6. Beans vs. Winged beans

Beans vs. Winged beans — In-Depth Nutrition Comparison

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A recap on the differences between beans and winged beans

  • Beans are 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 beans.
  • Beans contain 3 times more vitamin B6 than winged beans. While beans contain 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

Beans 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.
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 less SodiumSodium -92.3%
Contains more SeleniumSelenium +55.2%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +184%
Contains more IronIron +1393.1%
Contains more CopperCopper +275.2%
Contains more PhosphorusPhosphorus +47.1%
~equal in Potassium ~280mg
~equal in Zinc ~1.44mg

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.
Beans
Beans
7
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +176.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +96.7%
Contains more Vitamin B2Vitamin B2 +115%
Contains more Vitamin B3Vitamin B3 +93%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Winged beans DV% diff.
Copper 0.206mg 0.773mg 63%
Manganese 1.199mg 52%
Iron 0.29mg 4.33mg 51%
Fiber 5.5g 22%
Vitamin B1 0.15mg 0.295mg 12%
Protein 4.8g 10.62g 12%
Calcium 50mg 142mg 9%
Polyunsaturated fat 0.172g 1.551g 9%
Fats 0.4g 5.84g 8%
Phosphorus 104mg 153mg 7%
Vitamin B6 0.13mg 0.047mg 6%
Choline 30.8mg 6%
Magnesium 32mg 54mg 5%
Monounsaturated fat 0.035g 2.153g 5%
Vitamin B2 0.06mg 0.129mg 5%
Folate 24µg 10µg 4%
Saturated fat 0.103g 0.825g 3%
Vitamin C 3.1mg 0mg 3%
Vitamin B5 0.156mg 3%
Vitamin B3 0.43mg 0.83mg 3%
Selenium 4.5µg 2.9µg 3%
Calories 105kcal 147kcal 2%
Carbs 20.49g 14.94g 2%
Vitamin E 0.15mg 1%
Vitamin A 5µg 0µg 1%
Sodium 1mg 13mg 1%
Vitamin K 0.8µg 1%
Net carbs 14.99g 14.94g N/A
Potassium 296mg 280mg 0%
Sugar 7.78g N/A
Zinc 1.4mg 1.44mg 0%
Tryptophan 0.233mg 0%
Threonine 0.36mg 0%
Isoleucine 0.448mg 0%
Leucine 0.762mg 0%
Lysine 0.652mg 0%
Methionine 0.109mg 0%
Phenylalanine 0.436mg 0%
Valine 0.467mg 0%
Histidine 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 CarbsCarbs +37.1%
Contains more OtherOther +21.3%
Contains more ProteinProtein +121.3%
Contains more FatsFats +1360%
~equal in Water ~67.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -87.5%
Contains more Mono. FatMonounsaturated fat +6051.4%
Contains more Poly. FatPolyunsaturated fat +801.7%

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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. Beans - 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.