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  6. Black turtle bean vs. Winged beans

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

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Summary of differences between Black turtle bean and Winged beans

  • Black turtle bean has more Folate, however, Winged beans is higher in Copper, Manganese, Iron, Calcium, Zinc, Vitamin B1, and Vitamin B2.
  • Winged beans covers your daily need of Copper 56% more than Black turtle bean.
  • Black turtle bean has 9 times more Folate than Winged beans. While Black turtle bean has 86µg of Folate, Winged beans has only 10µg.
  • Black turtle bean has less Saturated Fat.

These are the specific foods used in this comparison Beans, black turtle, mature seeds, cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Black turtle bean vs Winged beans 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more PotassiumPotassium +54.6%
Contains less SodiumSodium -76.9%
Contains more MagnesiumMagnesium +10.2%
Contains more CalciumCalcium +158.2%
Contains more IronIron +51.9%
Contains more CopperCopper +187.4%
Contains more ZincZinc +89.5%
Contains more ManganeseManganese +266.7%
Contains more SeleniumSelenium +141.7%
~equal in Phosphorus ~153mg

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% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin B6Vitamin B6 +63.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +760%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B2Vitamin B2 +130.4%
Contains more Vitamin B3Vitamin B3 +57.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more CarbsCarbs +63%
Contains more ProteinProtein +29.8%
Contains more FatsFats +1568.6%
~equal in Water ~67.19g
~equal in Other ~1.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
18% 48% 34%
Saturated Fat: Sat. Fat 0.825 g
Monounsaturated Fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated Fat -89.2%
Contains more Mono. FatMonounsaturated Fat +7076.7%
Contains more Poly. FatPolyunsaturated fat +940.9%

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 beans
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Winged beans Opinion
Calories 130kcal 147kcal Winged beans
Protein 8.18g 10.62g Winged beans
Fats 0.35g 5.84g Winged beans
Net carbs 16.05g 14.94g Black turtle bean
Carbs 24.35g 14.94g Black turtle bean
Magnesium 49mg 54mg Winged beans
Calcium 55mg 142mg Winged beans
Potassium 433mg 280mg Black turtle bean
Iron 2.85mg 4.33mg Winged beans
Sugar 0.32g Winged beans
Fiber 8.3g Black turtle bean
Copper 0.269mg 0.773mg Winged beans
Zinc 0.76mg 1.44mg Winged beans
Phosphorus 152mg 153mg Winged beans
Sodium 3mg 13mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 0.327mg 1.199mg Winged beans
Selenium 1.2µg 2.9µg Winged beans
Vitamin B1 0.225mg 0.295mg Winged beans
Vitamin B2 0.056mg 0.129mg Winged beans
Vitamin B3 0.527mg 0.83mg Winged beans
Vitamin B5 0.26mg 0.156mg Black turtle bean
Vitamin B6 0.077mg 0.047mg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Folate 86µg 10µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 0.089g 0.825g Black turtle bean
Monounsaturated Fat 0.03g 2.153g Winged beans
Polyunsaturated fat 0.149g 1.551g Winged beans
Tryptophan 0.097mg 0.233mg Winged beans
Threonine 0.344mg 0.36mg Winged beans
Isoleucine 0.361mg 0.448mg Winged beans
Leucine 0.653mg 0.762mg Winged beans
Lysine 0.562mg 0.652mg Winged beans
Methionine 0.123mg 0.109mg Black turtle bean
Phenylalanine 0.442mg 0.436mg Black turtle bean
Valine 0.428mg 0.467mg Winged beans
Histidine 0.228mg 0.241mg Winged beans

Which food is preferable for your diet?

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

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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
17%
Black turtle bean
11%
Winged beans
Minerals Daily Need Coverage Score
42%
Black turtle bean
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.6)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.736g)
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 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/175187/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.