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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.

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.
Black turtle bean
Black turtle bean
9
:
1
Winged bean
Winged bean
Contains more Calcium +433.3%
Contains more Iron +335%
Contains more Magnesium +566.7%
Contains more Phosphorus +877.8%
Contains more Potassium +156%
Contains less Sodium -74.3%
Contains more Zinc +58.3%
Contains more Manganese +88%
Contains more Selenium +357.1%
Contains more Copper +38.6%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +433.3%
Contains more Iron +335%
Contains more Magnesium +566.7%
Contains more Phosphorus +877.8%
Contains more Potassium +156%
Contains less Sodium -74.3%
Contains more Zinc +58.3%
Contains more Manganese +88%
Contains more Selenium +357.1%
Contains more Copper +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.
Black turtle bean
Black turtle bean
9
:
0
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +19.2%
Contains more Vitamin B5 +675%
Contains more Vitamin B6 +281.3%
Contains more Folate +2236.8%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +19.2%
Contains more Vitamin B5 +675%
Contains more Vitamin B6 +281.3%
Contains more Folate +2236.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
3
:
1
Winged bean
Winged bean
Contains more Protein +83.2%
Contains more Carbs +125.1%
Contains more Other +80%
Contains more Water +421.8%
Equal in Fats - 0.9
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Winged bean
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 Protein +83.2%
Contains more Carbs +125.1%
Contains more Other +80%
Contains more Water +421.8%
Equal in Fats - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
1
:
2
Winged bean
Winged bean
Contains more Polyunsaturated fat +122.4%
Contains more Monounsaturated Fat +200%
Equal in Saturated Fat - 0.222
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Polyunsaturated fat +122.4%
Contains more Monounsaturated Fat +200%
Equal in Saturated Fat - 0.222

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Winged bean Opinion
Net carbs 47.75g 28.1g Black turtle bean
Protein 21.25g 11.6g Black turtle bean
Fats 0.9g 0.9g
Carbs 63.25g 28.1g Black turtle bean
Calories 339kcal 148kcal Black turtle bean
Sugar 2.12g Winged bean
Fiber 15.5g Black turtle bean
Calcium 160mg 30mg Black turtle bean
Iron 8.7mg 2mg Black turtle bean
Magnesium 160mg 24mg Black turtle bean
Phosphorus 440mg 45mg Black turtle bean
Potassium 1500mg 586mg Black turtle bean
Sodium 9mg 35mg Black turtle bean
Zinc 2.2mg 1.39mg Black turtle bean
Copper 1mg 1.386mg Winged bean
Manganese 1mg 0.532mg Black turtle bean
Selenium 3.2µg 0.7µg Black turtle bean
Vitamin A 17IU 0IU Black turtle bean
Vitamin E 0.21mg Black turtle bean
Vitamin B1 0.9mg 0.379mg Black turtle bean
Vitamin B2 0.193mg 0.149mg Black turtle bean
Vitamin B3 1.955mg 1.64mg Black turtle bean
Vitamin B5 0.899mg 0.116mg Black turtle bean
Vitamin B6 0.286mg 0.075mg Black turtle bean
Folate 444µg 19µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.252mg
Threonine 0.894mg 0.451mg Black turtle bean
Isoleucine 0.938mg 0.425mg Black turtle bean
Leucine 1.697mg 0.64mg Black turtle bean
Lysine 1.459mg 0.592mg Black turtle bean
Methionine 0.32mg 0.143mg Black turtle bean
Phenylalanine 1.149mg 0.451mg Black turtle bean
Valine 1.112mg 0.599mg Black turtle bean
Histidine 0.592mg 0.241mg Black turtle bean
Saturated Fat 0.232g 0.222g Winged bean
Monounsaturated Fat 0.078g 0.234g Winged bean
Polyunsaturated fat 0.387g 0.174g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Winged bean
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Black turtle bean
17%
Winged bean
Minerals Daily Need Coverage Score
135%
Black turtle bean
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.1)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.