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  6. Kidney beans raw vs. Winged bean

Kidney beans raw vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and winged bean?

  • Kidney beans raw is richer in folate, iron, phosphorus, magnesium, vitamin B6, potassium, manganese, vitamin B5, and zinc, while winged bean is higher in copper.
  • Kidney beans raw's daily need coverage for folate is 94% higher.
  • Winged bean has 9 times less phosphorus than kidney beans raw. Kidney beans raw has 407mg of phosphorus, while winged bean has 45mg.

We used Beans, kidney, all types, mature seeds, raw and Winged bean tuber, raw types in this comparison.

Infographic

Kidney beans raw 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +483.3%
Contains more CalciumCalcium +376.7%
Contains more PotassiumPotassium +139.9%
Contains more IronIron +310%
Contains more ZincZinc +100.7%
Contains more PhosphorusPhosphorus +804.4%
Contains less SodiumSodium -31.4%
Contains more ManganeseManganese +91.9%
Contains more SeleniumSelenium +357.1%
Contains more CopperCopper +44.7%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
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 B1Vitamin B1 +39.6%
Contains more Vitamin B2Vitamin B2 +47%
Contains more Vitamin B3Vitamin B3 +25.6%
Contains more Vitamin B5Vitamin B5 +572.4%
Contains more Vitamin B6Vitamin B6 +429.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1973.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Winged bean DV% diff.
Fiber 24.9g 100%
Folate 394µg 19µg 94%
Iron 8.2mg 2mg 78%
Phosphorus 407mg 45mg 52%
Copper 0.958mg 1.386mg 48%
Magnesium 140mg 24mg 28%
Vitamin B6 0.397mg 0.075mg 25%
Potassium 1406mg 586mg 24%
Protein 23.58g 11.6g 24%
Manganese 1.021mg 0.532mg 21%
Vitamin K 19µg 16%
Vitamin B1 0.529mg 0.379mg 13%
Vitamin B5 0.78mg 0.116mg 13%
Zinc 2.79mg 1.39mg 13%
Carbs 60.01g 28.1g 11%
Calcium 143mg 30mg 11%
Calories 333kcal 148kcal 9%
Vitamin B2 0.219mg 0.149mg 5%
Vitamin C 4.5mg 0mg 5%
Selenium 3.2µg 0.7µg 5%
Vitamin B3 2.06mg 1.64mg 3%
Polyunsaturated fat 0.457g 0.174g 2%
Vitamin E 0.22mg 1%
Fats 0.83g 0.9g 0%
Net carbs 35.11g 28.1g N/A
Sugar 2.23g N/A
Sodium 24mg 35mg 0%
Saturated fat 0.12g 0.222g 0%
Monounsaturated fat 0.064g 0.234g 0%
Tryptophan 0.279mg 0.252mg 0%
Threonine 0.992mg 0.451mg 0%
Isoleucine 1.041mg 0.425mg 0%
Leucine 1.882mg 0.64mg 0%
Lysine 1.618mg 0.592mg 0%
Methionine 0.355mg 0.143mg 0%
Phenylalanine 1.275mg 0.451mg 0%
Valine 1.233mg 0.599mg 0%
Histidine 0.656mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 ProteinProtein +103.3%
Contains more CarbsCarbs +113.6%
Contains more OtherOther +91.5%
Contains more WaterWater +388.5%
~equal in Fats ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 Poly. FatPolyunsaturated fat +162.6%
Contains more Mono. FatMonounsaturated fat +265.6%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.