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  6. Black turtle bean vs. Winged bean

Black turtle bean vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between black turtle bean and winged bean

  • Black turtle bean is higher in folate, iron, phosphorus, vitamin B1, magnesium, potassium, manganese, vitamin B6, and vitamin B5, yet winged bean is higher in copper.
  • Black turtle bean covers your daily folate needs 106% more than winged bean.
  • Black turtle bean contains 10 times more phosphorus than winged bean. While black turtle bean contains 440mg of phosphorus, winged bean contains only 45mg.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Beans, black turtle, mature seeds, raw and Winged bean tuber, raw.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +566.7%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +156%
Contains more IronIron +335%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +877.8%
Contains less SodiumSodium -74.3%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +357.1%
Contains more CopperCopper +38.6%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B5Vitamin B5 +675%
Contains more Vitamin B6Vitamin B6 +281.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2236.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Winged bean DV% diff.
Folate 444µg 19µg 106%
Iron 8.7mg 2mg 84%
Fiber 15.5g 62%
Phosphorus 440mg 45mg 56%
Vitamin B1 0.9mg 0.379mg 43%
Copper 1mg 1.386mg 43%
Magnesium 160mg 24mg 32%
Potassium 1500mg 586mg 27%
Manganese 1mg 0.532mg 20%
Protein 21.25g 11.6g 19%
Vitamin B6 0.286mg 0.075mg 16%
Vitamin B5 0.899mg 0.116mg 16%
Calcium 160mg 30mg 13%
Carbs 63.25g 28.1g 12%
Calories 339kcal 148kcal 10%
Zinc 2.2mg 1.39mg 7%
Selenium 3.2µg 0.7µg 5%
Vitamin K 5.6µg 5%
Vitamin B2 0.193mg 0.149mg 3%
Vitamin B3 1.955mg 1.64mg 2%
Vitamin E 0.21mg 1%
Polyunsaturated fat 0.387g 0.174g 1%
Sodium 9mg 35mg 1%
Fats 0.9g 0.9g 0%
Net carbs 47.75g 28.1g N/A
Sugar 2.12g N/A
Saturated fat 0.232g 0.222g 0%
Monounsaturated fat 0.078g 0.234g 0%
Tryptophan 0.252mg 0.252mg 0%
Threonine 0.894mg 0.451mg 0%
Isoleucine 0.938mg 0.425mg 0%
Leucine 1.697mg 0.64mg 0%
Lysine 1.459mg 0.592mg 0%
Methionine 0.32mg 0.143mg 0%
Phenylalanine 1.149mg 0.451mg 0%
Valine 1.112mg 0.599mg 0%
Histidine 0.592mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 ProteinProtein +83.2%
Contains more CarbsCarbs +125.1%
Contains more OtherOther +80%
Contains more WaterWater +421.8%
~equal in Fats ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 more Poly. FatPolyunsaturated fat +122.4%
Contains more Mono. FatMonounsaturated fat +200%
~equal in Saturated fat ~0.222g

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.