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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +42.5%
Contains more Calcium +83.3%
Contains more Magnesium +104.2%
Contains more Phosphorus +237.8%
Contains less Sodium -91.4%
Contains more Potassium +35.3%
Contains more Copper +415.2%
Contains more Zinc +82.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 17% 39% 35% 90% 21% 66% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +42.5%
Contains more Calcium +83.3%
Contains more Magnesium +104.2%
Contains more Phosphorus +237.8%
Contains less Sodium -91.4%
Contains more Potassium +35.3%
Contains more Copper +415.2%
Contains more Zinc +82.9%

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 B5 +124.1%
Contains more Folate +352.6%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +166.1%
Contains more Vitamin B3 +211.2%
Equal in Vitamin B6 - 0.075
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 18% 0% 57% 13% 10% 16% 18% 0% 9% 65%
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 B5 +124.1%
Contains more Folate +352.6%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +166.1%
Contains more Vitamin B3 +211.2%
Equal in Vitamin B6 - 0.075

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 price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Winged bean Opinion
Calories 130kcal 148kcal Winged bean
Protein 8.18g 11.6g Winged bean
Fats 0.35g 0.9g Winged bean
Vitamin C 0mg 0mg
Net carbs 16.05g 28.1g Winged bean
Carbs 24.35g 28.1g Winged bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.85mg 2mg Black turtle bean
Calcium 55mg 30mg Black turtle bean
Potassium 433mg 586mg Winged bean
Magnesium 49mg 24mg Black turtle bean
Sugar 0.32g g Winged bean
Fiber 8.3g g Black turtle bean
Copper 0.269mg 1.386mg Winged bean
Zinc 0.76mg 1.39mg Winged bean
Starch g g
Phosphorus 152mg 45mg Black turtle bean
Sodium 3mg 35mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg mg Black turtle bean
Vitamin D 0µg 0µg
Vitamin B1 0.225mg 0.379mg Winged bean
Vitamin B2 0.056mg 0.149mg Winged bean
Vitamin B3 0.527mg 1.64mg Winged bean
Vitamin B5 0.26mg 0.116mg Black turtle bean
Vitamin B6 0.077mg 0.075mg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 3.3µg µg Black turtle bean
Folate 86µg 19µg Black turtle bean
Trans Fat 0g 0g
Saturated Fat 0.089g 0.222g Black turtle bean
Monounsaturated Fat 0.03g 0.234g Winged bean
Polyunsaturated fat 0.149g 0.174g Winged bean
Tryptophan 0.097mg 0.252mg Winged bean
Threonine 0.344mg 0.451mg Winged bean
Isoleucine 0.361mg 0.425mg Winged bean
Leucine 0.653mg 0.64mg Black turtle bean
Lysine 0.562mg 0.592mg Winged bean
Methionine 0.123mg 0.143mg Winged bean
Phenylalanine 0.442mg 0.451mg Winged bean
Valine 0.428mg 0.599mg Winged bean
Histidine 0.228mg 0.241mg Winged bean
Fructose g g

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 ok
Low Carbs diet ok
Low glycemic index diet ok

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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
17
Black turtle bean
17
Winged bean
Mineral Summary Score
47
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
49%
Black turtle bean
70%
Winged bean
Carbohydrates
24%
Black turtle bean
28%
Winged bean
Fats
2%
Black turtle bean
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.32g)
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 - 32mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.133g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/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.