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Baked beans vs Winged bean - In-Depth Nutrition Comparison

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The main differences between Baked beans and Winged bean

  • Baked beans are richer in Phosphorus, Selenium and Folate, yet Winged bean is richer in Copper, Vitamin B1, Manganese, Vitamin B3 and Vitamin B2.
  • Daily need coverage for Copper from Winged bean is 136% higher.
  • Baked beans contain 12 times more Sodium than Winged bean. Baked beans contain 422mg of Sodium, while Winged bean contains 35mg.

Food types used in this article are Beans, baked, home prepared and Winged bean tuber, raw.

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Baked beans 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 Calcium +103.3%
Contains more Magnesium +79.2%
Contains more Phosphorus +142.2%
Contains more Potassium +63.7%
Contains more Copper +771.7%
Contains more Zinc +90.4%
Contains less Sodium -91.7%
Equal in Iron - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 19% 32% 31% 53% 20% 47% 56%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Calcium +103.3%
Contains more Magnesium +79.2%
Contains more Phosphorus +142.2%
Contains more Potassium +63.7%
Contains more Copper +771.7%
Contains more Zinc +90.4%
Contains less Sodium -91.7%
Equal in Iron - 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
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +33.6%
Contains more Vitamin B6 +20%
Contains more Folate +152.6%
Contains more Vitamin B1 +178.7%
Contains more Vitamin B2 +204.1%
Contains more Vitamin B3 +302%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 0% 0% 34% 12% 8% 10% 21% 0% 0% 36%
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 B5 +33.6%
Contains more Vitamin B6 +20%
Contains more Folate +152.6%
Contains more Vitamin B1 +178.7%
Contains more Vitamin B2 +204.1%
Contains more Vitamin B3 +302%

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
10
Baked beans
17
Winged bean
Mineral Summary Score
41
Baked beans
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
33%
Baked beans
70%
Winged bean
Carbohydrates
22%
Baked beans
28%
Winged bean
Fats
24%
Baked beans
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.
Baked beans Winged bean
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Baked beans 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 lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 387mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.726g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 8)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.3)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Baked beans Winged bean Opinion
Calories 155 148 Baked beans
Protein 5.54 11.6 Winged bean
Fats 5.15 0.9 Baked beans
Vitamin C 1.1 0 Baked beans
Carbs 21.63 28.1 Winged bean
Cholesterol 5 0 Winged bean
Vitamin D 0 0
Iron 1.99 2 Winged bean
Calcium 61 30 Baked beans
Potassium 358 586 Winged bean
Magnesium 43 24 Baked beans
Sugars
Fiber 5.5 Baked beans
Copper 0.159 1.386 Winged bean
Zinc 0.73 1.39 Winged bean
Starch
Phosphorus 109 45 Baked beans
Sodium 422 35 Winged bean
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.136 0.379 Winged bean
Vitamin B2 0.049 0.149 Winged bean
Vitamin B3 0.408 1.64 Winged bean
Vitamin B5 0.155 0.116 Baked beans
Vitamin B6 0.09 0.075 Baked beans
Vitamin B12 0 0
Vitamin K
Folate 48 19 Baked beans
Trans Fat 0 0
Saturated Fat 1.948 0.222 Winged bean
Monounsaturated Fat 2.133 0.234 Baked beans
Polyunsaturated fat 0.74 0.174 Baked beans
Tryptophan 0.067 0.252 Winged bean
Threonine 0.228 0.451 Winged bean
Isoleucine 0.242 0.425 Winged bean
Leucine 0.428 0.64 Winged bean
Lysine 0.379 0.592 Winged bean
Methionine 0.086 0.143 Winged bean
Phenylalanine 0.287 0.451 Winged bean
Valine 0.282 0.599 Winged bean
Histidine 0.153 0.241 Winged 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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.