Beans, great northern, mature seeds, canned, low sodium vs. Winged bean — In-Depth Nutrition Comparison
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A recap on differences between beans, great northern, mature seeds, canned, low sodium and winged bean
- Beans, great northern, mature seeds, canned, low sodium is higher in folate, phosphorus, magnesium, and selenium, yet winged bean is higher in copper, vitamin B1, vitamin B3, potassium, vitamin B2, and zinc.
- Winged bean covers your daily copper needs 136% more than beans, great northern, mature seeds, canned, low sodium.
- Beans, great northern, mature seeds, canned, low sodium contains 6 times more selenium than winged bean. While beans, great northern, mature seeds, canned, low sodium contains 4.1µg of selenium, winged bean contains only 0.7µg.
Food varieties used in this article are Beans, great northern, mature seeds, canned, low sodium and Winged bean tuber, raw.
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.
| Contains more MagnesiumMagnesium | +112.5% |
| Contains more CalciumCalcium | +76.7% |
| Contains more PhosphorusPhosphorus | +202.2% |
| Contains more SeleniumSelenium | +485.7% |
| Contains more PotassiumPotassium | +67% |
| Contains more IronIron | +27.4% |
| Contains more CopperCopper | +766.3% |
| Contains more ZincZinc | +113.8% |
| Contains less SodiumSodium | -80.2% |
| Contains more ManganeseManganese | +30.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +139.7% |
| Contains more Vitamin B6Vitamin B6 | +41.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +326.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +165% |
| Contains more Vitamin B2Vitamin B2 | +148.3% |
| Contains more Vitamin B3Vitamin B3 | +255.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.37 g
Fats:
0.39 g
Carbs:
21.02 g
Water:
69.89 g
Other:
1.33 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more WaterWater | +21.8% |
| Contains more ProteinProtein | +57.4% |
| Contains more FatsFats | +130.8% |
| Contains more CarbsCarbs | +33.7% |
| Contains more OtherOther | +50.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.161 g
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 | -45.9% |
| Contains more Mono. FatMonounsaturated fat | +1200% |
~equal in
Polyunsaturated fat
~0.174g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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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 price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.16mg | 1.386mg | 136% |
| Vitamin B1 | 0.143mg | 0.379mg | 20% |
| Fiber | 4.9g | 20% | |
| Folate | 81µg | 19µg | 16% |
| Phosphorus | 136mg | 45mg | 13% |
| Protein | 7.37g | 11.6g | 8% |
| Potassium | 351mg | 586mg | 7% |
| Vitamin B2 | 0.06mg | 0.149mg | 7% |
| Zinc | 0.65mg | 1.39mg | 7% |
| Vitamin B3 | 0.461mg | 1.64mg | 7% |
| Magnesium | 51mg | 24mg | 6% |
| Sodium | 177mg | 35mg | 6% |
| Selenium | 4.1µg | 0.7µg | 6% |
| Iron | 1.57mg | 2mg | 5% |
| Choline | 29.5mg | 5% | |
| Vitamin E | 0.79mg | 5% | |
| Manganese | 0.408mg | 0.532mg | 5% |
| Vitamin B5 | 0.278mg | 0.116mg | 3% |
| Vitamin K | 3µg | 3% | |
| Vitamin B6 | 0.106mg | 0.075mg | 2% |
| Calories | 114kcal | 148kcal | 2% |
| Calcium | 53mg | 30mg | 2% |
| Carbs | 21.02g | 28.1g | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Fats | 0.39g | 0.9g | 1% |
| Monounsaturated fat | 0.018g | 0.234g | 1% |
| Net carbs | 16.12g | 28.1g | N/A |
| Sugar | 1.41g | N/A | |
| Saturated fat | 0.12g | 0.222g | 0% |
| Polyunsaturated fat | 0.161g | 0.174g | 0% |
| Tryptophan | 0.088mg | 0.252mg | 0% |
| Threonine | 0.271mg | 0.451mg | 0% |
| Isoleucine | 0.349mg | 0.425mg | 0% |
| Leucine | 0.626mg | 0.64mg | 0% |
| Lysine | 0.516mg | 0.592mg | 0% |
| Methionine | 0.096mg | 0.143mg | 0% |
| Phenylalanine | 0.435mg | 0.451mg | 0% |
| Valine | 0.425mg | 0.599mg | 0% |
| Histidine | 0.202mg | 0.241mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
16%
15%
Minerals Daily Need Coverage Score
37%
75%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 142mg)
Which food is lower in Saturated fat?
Beans, great northern, mature seeds, canned, low sodium is lower in Saturated fat (difference - 0.102g)
Which food is lower in glycemic index?
Beans, great northern, mature seeds, canned, low sodium is lower in glycemic index (difference - 32)
Which food is cheaper?
Beans, great northern, mature seeds, canned, low sodium is cheaper (difference - $0.5)
Which food is richer in vitamins?
Beans, great northern, mature seeds, canned, low sodium is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.