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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+83.3%
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Iron
+42.5%
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Magnesium
+104.2%
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Phosphorus
+237.8%
Contains
less
Sodium
-91.4%
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Potassium
+35.3%
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Zinc
+82.9%
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Copper
+415.2%
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Calcium
+83.3%
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Iron
+42.5%
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Magnesium
+104.2%
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Phosphorus
+237.8%
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Sodium
-91.4%
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Potassium
+35.3%
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Zinc
+82.9%
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Copper
+415.2%
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
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Vitamin A
+∞%
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Vitamin B5
+124.1%
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Folate
+352.6%
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Vitamin B1
+68.4%
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Vitamin B2
+166.1%
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Vitamin B3
+211.2%
Equal in Vitamin B6 - 0.075
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Vitamin A
+∞%
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Vitamin B5
+124.1%
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Folate
+352.6%
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Vitamin B1
+68.4%
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Vitamin B2
+166.1%
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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.
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Lower in Sugar |
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Lower in price |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
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Opinion |
Net carbs | 16.05g | 28.1g |
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Protein | 8.18g | 11.6g |
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Fats | 0.35g | 0.9g |
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Carbs | 24.35g | 28.1g |
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Calories | 130kcal | 148kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 0.32g | g |
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Fiber | 8.3g | g |
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Calcium | 55mg | 30mg |
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Iron | 2.85mg | 2mg |
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Magnesium | 49mg | 24mg |
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Phosphorus | 152mg | 45mg |
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Potassium | 433mg | 586mg |
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Sodium | 3mg | 35mg |
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Zinc | 0.76mg | 1.39mg |
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Copper | 0.269mg | 1.386mg |
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Vitamin A | 6IU | 0IU |
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Vitamin E | 0.87mg | mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.225mg | 0.379mg |
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Vitamin B2 | 0.056mg | 0.149mg |
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Vitamin B3 | 0.527mg | 1.64mg |
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Vitamin B5 | 0.26mg | 0.116mg |
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Vitamin B6 | 0.077mg | 0.075mg |
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Folate | 86µg | 19µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 3.3µg | µg |
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Tryptophan | 0.097mg | 0.252mg |
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Threonine | 0.344mg | 0.451mg |
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Isoleucine | 0.361mg | 0.425mg |
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Leucine | 0.653mg | 0.64mg |
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Lysine | 0.562mg | 0.592mg |
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Methionine | 0.123mg | 0.143mg |
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Phenylalanine | 0.442mg | 0.451mg |
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Valine | 0.428mg | 0.599mg |
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Histidine | 0.228mg | 0.241mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | 0g | |
Saturated Fat | 0.089g | 0.222g |
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Monounsaturated Fat | 0.03g | 0.234g |
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Polyunsaturated fat | 0.149g | 0.174g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

17

Mineral Summary Score
47

85

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%

70%

Carbohydrates
24%

28%

Fats
2%

4%

Comparison summary
Which food is lower in Sugar?

Winged bean is lower in Sugar (difference - 0.32g)
Which food is cheaper?

Winged bean is cheaper (difference - $1.1)
Which food contains less Sodium?

Black turtle bean contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?

Black turtle bean is lower in Saturated Fat (difference - 0.133g)
Which food is lower in glycemic index?

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.