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  6. Adzuki bean vs. Winged bean

Adzuki bean vs. Winged bean — In-Depth Nutrition Comparison

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Differences between adzuki bean and winged bean

  • Adzuki bean has more folate, phosphorus, magnesium, and vitamin B5, while winged bean has more copper, vitamin B1, vitamin B2, and vitamin B3.
  • Winged bean's daily need coverage for copper is 121% higher.
  • Winged bean contains 6 times less folate than adzuki bean. Adzuki bean contains 121µg of folate, while winged bean contains 19µg.

The food types used in this comparison are Beans, adzuki, mature seeds, cooked, boiled, without salt and Winged bean tuber, raw.

Infographic

Adzuki bean 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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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 +116.7%
Contains more ZincZinc +27.3%
Contains more PhosphorusPhosphorus +273.3%
Contains less SodiumSodium -77.1%
Contains more SeleniumSelenium +71.4%
Contains more PotassiumPotassium +10.2%
Contains more CopperCopper +365.1%
~equal in Calcium ~30mg
~equal in Iron ~2mg
~equal in Manganese ~0.532mg

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 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
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 B5Vitamin B5 +270.7%
Contains more Vitamin B6Vitamin B6 +28%
Contains more FolateFolate +536.8%
Contains more Vitamin B1Vitamin B1 +229.6%
Contains more Vitamin B2Vitamin B2 +132.8%
Contains more Vitamin B3Vitamin B3 +128.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Winged bean DV% diff.
Copper 0.298mg 1.386mg 121%
Fiber 7.3g 29%
Folate 121µg 19µg 26%
Vitamin B1 0.115mg 0.379mg 22%
Phosphorus 168mg 45mg 18%
Protein 7.52g 11.6g 8%
Vitamin B2 0.064mg 0.149mg 7%
Magnesium 52mg 24mg 7%
Vitamin B5 0.43mg 0.116mg 6%
Vitamin B3 0.717mg 1.64mg 6%
Zinc 1.77mg 1.39mg 3%
Potassium 532mg 586mg 2%
Manganese 0.573mg 0.532mg 2%
Vitamin B6 0.096mg 0.075mg 2%
Saturated fat 0.036g 0.222g 1%
Monounsaturated fat 0.009g 0.234g 1%
Polyunsaturated fat 0.021g 0.174g 1%
Calories 128kcal 148kcal 1%
Selenium 1.2µg 0.7µg 1%
Sodium 8mg 35mg 1%
Carbs 24.77g 28.1g 1%
Fats 0.1g 0.9g 1%
Net carbs 17.47g 28.1g N/A
Calcium 28mg 30mg 0%
Iron 2mg 2mg 0%
Tryptophan 0.072mg 0.252mg 0%
Threonine 0.255mg 0.451mg 0%
Isoleucine 0.3mg 0.425mg 0%
Leucine 0.632mg 0.64mg 0%
Lysine 0.567mg 0.592mg 0%
Methionine 0.079mg 0.143mg 0%
Phenylalanine 0.398mg 0.451mg 0%
Valine 0.387mg 0.599mg 0%
Histidine 0.198mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 WaterWater +15.5%
Contains more ProteinProtein +54.3%
Contains more FatsFats +800%
Contains more CarbsCarbs +13.4%
Contains more OtherOther +51.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +728.6%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.