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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
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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 +335%
Contains more Calcium +433.3%
Contains more Potassium +156%
Contains more Magnesium +566.7%
Contains more Zinc +58.3%
Contains more Phosphorus +877.8%
Contains less Sodium -74.3%
Contains more Copper +38.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +335%
Contains more Calcium +433.3%
Contains more Potassium +156%
Contains more Magnesium +566.7%
Contains more Zinc +58.3%
Contains more Phosphorus +877.8%
Contains less Sodium -74.3%
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" 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 +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%
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% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
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 +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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Black turtle bean
17
Winged bean
Mineral Summary Score
150
Black turtle 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 food.
Protein
128%
Black turtle bean
70%
Winged bean
Carbohydrates
63%
Black turtle bean
28%
Winged bean
Fats
4%
Black turtle bean
4%
Winged bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Black turtle bean Winged bean Opinion
Calories 339 148 Black turtle bean
Protein 21.25 11.6 Black turtle bean
Fats 0.9 0.9
Vitamin C 0 0
Carbs 63.25 28.1 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 2 Black turtle bean
Calcium 160 30 Black turtle bean
Potassium 1500 586 Black turtle bean
Magnesium 160 24 Black turtle bean
Sugar 2.12 Winged bean
Fiber 15.5 Black turtle bean
Copper 1 1.386 Winged bean
Zinc 2.2 1.39 Black turtle bean
Starch
Phosphorus 440 45 Black turtle bean
Sodium 9 35 Black turtle bean
Vitamin A 17 0 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.9 0.379 Black turtle bean
Vitamin B2 0.193 0.149 Black turtle bean
Vitamin B3 1.955 1.64 Black turtle bean
Vitamin B5 0.899 0.116 Black turtle bean
Vitamin B6 0.286 0.075 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 444 19 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.232 0.222 Winged bean
Monounsaturated Fat 0.078 0.234 Winged bean
Polyunsaturated fat 0.387 0.174 Black turtle bean
Tryptophan 0.252 0.252
Threonine 0.894 0.451 Black turtle bean
Isoleucine 0.938 0.425 Black turtle bean
Leucine 1.697 0.64 Black turtle bean
Lysine 1.459 0.592 Black turtle bean
Methionine 0.32 0.143 Black turtle bean
Phenylalanine 1.149 0.451 Black turtle bean
Valine 1.112 0.599 Black turtle bean
Histidine 0.592 0.241 Black turtle bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.