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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.

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% 0.36% 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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B6 ~0.075mg
~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
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%

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 bean
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals 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
Net carbs 16.05g 28.1g Winged bean
Carbs 24.35g 28.1g Winged bean
Magnesium 49mg 24mg Black turtle bean
Calcium 55mg 30mg Black turtle bean
Potassium 433mg 586mg Winged bean
Iron 2.85mg 2mg Black turtle bean
Sugar 0.32g Winged bean
Fiber 8.3g Black turtle bean
Copper 0.269mg 1.386mg Winged bean
Zinc 0.76mg 1.39mg Winged bean
Phosphorus 152mg 45mg Black turtle bean
Sodium 3mg 35mg Black turtle bean
Vitamin A 6IU 0IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 0.327mg 0.532mg Winged bean
Selenium 1.2µg 0.7µg Black turtle bean
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 K 3.3µg Black turtle bean
Folate 86µg 19µg Black turtle bean
Choline 32.6mg Black turtle bean
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

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

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
15%
Winged bean
Minerals Daily Need Coverage Score
42%
Black turtle bean
75%
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 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)
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.

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.