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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
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
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
60%
15%
Minerals Daily Need Coverage Score
135%
75%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 0.01g)
Which food is cheaper?
Winged bean is cheaper (difference - $1.1)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)