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  6. Beans, great northern, mature seeds, canned vs. Winged bean

Beans, great northern, mature seeds, canned vs. Winged bean — In-Depth Nutrition Comparison

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A recap on the differences between beans, great northern, mature seeds, canned and winged bean

  • Beans, great northern, mature seeds, canned is higher in folate, phosphorus, and magnesium, 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.
  • Beans, great northern, mature seeds, canned contains 11 times more sodium than winged bean. While beans, great northern, mature seeds, canned contains 370mg of sodium, winged bean contains only 35mg.

Food varieties used in this article are Beans, great northern, mature seeds, canned and Winged bean tuber, raw.

Infographic

Beans, great northern, mature seeds, canned 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 36% 16% 31% 59% 53% 18% 58% 48% 53% 22%
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 +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 -90.5%
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.
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 4.3% 0% 16% 0% 36% 14% 8.6% 17% 24% 0% 7.5% 61% 16%
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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans, great northern, mature seeds, canned Winged bean DV% diff.
Copper 0.16mg 1.386mg 136%
Vitamin B1 0.143mg 0.379mg 20%
Fiber 4.9g 20%
Folate 81µg 19µg 16%
Sodium 370mg 35mg 15%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 21% 70%
Protein: 7.37 g
Fats: 0.39 g
Carbs: 21.02 g
Water: 69.89 g
Other: 1.33 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 +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
40% 6% 54%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.161 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 -45.9%
Contains more Mono. FatMonounsaturated fat +1200%
~equal in Polyunsaturated fat ~0.174g

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. Beans, great northern, mature seeds, canned - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175192/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.