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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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What are the main differences between black turtle bean and winged bean?

  • Black turtle bean is richer in folate, phosphorus, iron, and magnesium, while winged bean is higher in copper, vitamin B1, manganese, vitamin B2, vitamin B3, and zinc.
  • Winged bean's daily need coverage for copper is 124% higher.
  • Winged bean has 5 times less folate than black turtle bean. Black turtle bean has 86µg of folate, while winged bean has 19µg.
  • Winged bean has a higher glycemic index (32) than black turtle bean (20).

We used Beans, black turtle, mature seeds, cooked, boiled, without salt and Winged bean tuber, raw types in this comparison.

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 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +104.2%
Contains more CalciumCalcium +83.3%
Contains more IronIron +42.5%
Contains more PhosphorusPhosphorus +237.8%
Contains less SodiumSodium -91.4%
Contains more SeleniumSelenium +71.4%
Contains more PotassiumPotassium +35.3%
Contains more CopperCopper +415.2%
Contains more ZincZinc +82.9%
Contains more ManganeseManganese +62.7%

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% 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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +352.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B2Vitamin B2 +166.1%
Contains more Vitamin B3Vitamin B3 +211.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Winged bean DV% diff.
Copper 0.269mg 1.386mg 124%
Fiber 8.3g 33%
Folate 86µg 19µg 17%
Phosphorus 152mg 45mg 15%
Vitamin B1 0.225mg 0.379mg 13%
Iron 2.85mg 2mg 11%
Manganese 0.327mg 0.532mg 9%
Vitamin B3 0.527mg 1.64mg 7%
Vitamin B2 0.056mg 0.149mg 7%
Protein 8.18g 11.6g 7%
Magnesium 49mg 24mg 6%
Zinc 0.76mg 1.39mg 6%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Potassium 433mg 586mg 5%
Calcium 55mg 30mg 3%
Vitamin K 3.3µg 3%
Vitamin B5 0.26mg 0.116mg 3%
Saturated fat 0.089g 0.222g 1%
Monounsaturated fat 0.03g 0.234g 1%
Calories 130kcal 148kcal 1%
Selenium 1.2µg 0.7µg 1%
Sodium 3mg 35mg 1%
Carbs 24.35g 28.1g 1%
Fats 0.35g 0.9g 1%
Net carbs 16.05g 28.1g N/A
Sugar 0.32g N/A
Vitamin B6 0.077mg 0.075mg 0%
Polyunsaturated fat 0.149g 0.174g 0%
Tryptophan 0.097mg 0.252mg 0%
Threonine 0.344mg 0.451mg 0%
Isoleucine 0.361mg 0.425mg 0%
Leucine 0.653mg 0.64mg 0%
Lysine 0.562mg 0.592mg 0%
Methionine 0.123mg 0.143mg 0%
Phenylalanine 0.442mg 0.451mg 0%
Valine 0.428mg 0.599mg 0%
Histidine 0.228mg 0.241mg 0%

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
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 WaterWater +14.5%
Contains more ProteinProtein +41.8%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +15.4%
Contains more OtherOther +44.9%

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
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 less Sat. FatSaturated fat -59.9%
Contains more Mono. FatMonounsaturated fat +680%
Contains more Poly. FatPolyunsaturated fat +16.8%

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 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.