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Adzuki bean vs Winged bean - In-Depth Nutrition Comparison

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Significant differences between Adzuki bean and Winged bean

  • Adzuki bean has more Folate, Manganese, Phosphorus, Iron, Zinc, Vitamin B5, Magnesium, Vitamin B6 and Potassium, however Winged bean is richer in Copper.
  • Adzuki bean covers your daily Folate needs 151% more than Winged bean.
  • Winged bean has 13 times less Vitamin B5 than Adzuki bean. Adzuki bean has 1.471mg of Vitamin B5, while Winged bean has 0.116mg.

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

Infographic

Adzuki 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
:
Contains more Iron +149%
Contains more Calcium +120%
Contains more Potassium +114%
Contains more Magnesium +429.2%
Contains more Zinc +262.6%
Contains more Phosphorus +746.7%
Contains less Sodium -85.7%
Contains more Copper +26.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +149%
Contains more Calcium +120%
Contains more Potassium +114%
Contains more Magnesium +429.2%
Contains more Zinc +262.6%
Contains more Phosphorus +746.7%
Contains less Sodium -85.7%
Contains more Copper +26.7%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20.1%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +1168.1%
Contains more Vitamin B6 +368%
Contains more Folate +3173.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
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 A +∞%
Contains more Vitamin B1 +20.1%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B3 +60.4%
Contains more Vitamin B5 +1168.1%
Contains more Vitamin B6 +368%
Contains more Folate +3173.7%

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
71
Adzuki bean
17
Winged bean
Mineral Summary Score
134
Adzuki 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
119%
Adzuki bean
70%
Winged bean
Carbohydrates
63%
Adzuki bean
28%
Winged bean
Fats
2%
Adzuki 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.
Adzuki bean Winged bean
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Adzuki 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 is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

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 Adzuki bean Winged bean Opinion
Calories 329 148 Adzuki bean
Protein 19.87 11.6 Adzuki bean
Fats 0.53 0.9 Winged bean
Vitamin C 0 0
Carbs 62.9 28.1 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 2 Adzuki bean
Calcium 66 30 Adzuki bean
Potassium 1254 586 Adzuki bean
Magnesium 127 24 Adzuki bean
Sugars
Fiber 12.7 Adzuki bean
Copper 1.094 1.386 Winged bean
Zinc 5.04 1.39 Adzuki bean
Starch
Phosphorus 381 45 Adzuki bean
Sodium 5 35 Adzuki bean
Vitamin A 17 0 Adzuki bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.455 0.379 Adzuki bean
Vitamin B2 0.22 0.149 Adzuki bean
Vitamin B3 2.63 1.64 Adzuki bean
Vitamin B5 1.471 0.116 Adzuki bean
Vitamin B6 0.351 0.075 Adzuki bean
Vitamin B12 0 0
Vitamin K
Folate 622 19 Adzuki bean
Trans Fat 0 0
Saturated Fat 0.191 0.222 Adzuki bean
Monounsaturated Fat 0.05 0.234 Winged bean
Polyunsaturated fat 0.113 0.174 Winged bean
Tryptophan 0.191 0.252 Winged bean
Threonine 0.674 0.451 Adzuki bean
Isoleucine 0.791 0.425 Adzuki bean
Leucine 1.668 0.64 Adzuki bean
Lysine 1.497 0.592 Adzuki bean
Methionine 0.21 0.143 Adzuki bean
Phenylalanine 1.052 0.451 Adzuki bean
Valine 1.023 0.599 Adzuki bean
Histidine 0.524 0.241 Adzuki bean
Fructose

References

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

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.