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Bean vs Winged bean - In-Depth Nutrition Comparison

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Differences between Bean and Winged bean

  • Bean has more Folate, Phosphorus, Selenium, Iron, Magnesium, Vitamin B6, Vitamin B1, Manganese and Potassium, while Winged bean has more Copper.
  • Bean's daily need coverage for Folate is 127% higher.
  • Winged bean contains 40 times less Selenium than Bean. Bean 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 vs Winged bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
Contains more Iron +153.5%
Contains more Calcium +276.7%
Contains more Potassium +137.7%
Contains more Magnesium +633.3%
Contains more Zinc +64%
Contains more Phosphorus +813.3%
Contains less Sodium -65.7%
Contains more Copper +55.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +153.5%
Contains more Calcium +276.7%
Contains more Potassium +137.7%
Contains more Magnesium +633.3%
Contains more Zinc +64%
Contains more Phosphorus +813.3%
Contains less Sodium -65.7%
Contains more Copper +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +88.1%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B5 +576.7%
Contains more Vitamin B6 +532%
Contains more Folate +2663.2%
Contains more Vitamin B3 +39.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +88.1%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B5 +576.7%
Contains more Vitamin B6 +532%
Contains more Folate +2663.2%
Contains more Vitamin B3 +39.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
70
Bean
17
Winged bean
Mineral Summary Score
126
Bean
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
129%
Bean
70%
Winged bean
Carbohydrates
63%
Bean
28%
Winged bean
Fats
6%
Bean
4%
Winged bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Winged bean
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 2.11g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 1)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 23mg)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Winged bean Opinion
Calories 347 148 Bean
Protein 21.42 11.6 Bean
Fats 1.23 0.9 Bean
Vitamin C 6.3 0 Bean
Carbs 62.55 28.1 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 2 Bean
Calcium 113 30 Bean
Potassium 1393 586 Bean
Magnesium 176 24 Bean
Sugars 2.11 Winged bean
Fiber 15.5 Bean
Copper 0.893 1.386 Winged bean
Zinc 2.28 1.39 Bean
Starch 34.17 Bean
Phosphorus 411 45 Bean
Sodium 12 35 Bean
Vitamin A 0 0
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.379 Bean
Vitamin B2 0.212 0.149 Bean
Vitamin B3 1.174 1.64 Winged bean
Vitamin B5 0.785 0.116 Bean
Vitamin B6 0.474 0.075 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folate 525 19 Bean
Trans Fat 0 0
Saturated Fat 0.235 0.222 Winged bean
Monounsaturated Fat 0.229 0.234 Winged bean
Polyunsaturated fat 0.407 0.174 Bean
Tryptophan 0.237 0.252 Winged bean
Threonine 0.81 0.451 Bean
Isoleucine 0.871 0.425 Bean
Leucine 1.558 0.64 Bean
Lysine 1.356 0.592 Bean
Methionine 0.259 0.143 Bean
Phenylalanine 1.095 0.451 Bean
Valine 0.998 0.599 Bean
Histidine 0.556 0.241 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bean - 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.